How To Balance Your Hormones to Lose Weight Naturally

How to Balance Your Hormones to Lose Weight Naturally

EAT FAT, FIBER, AND PROTEIN

When you balance your hormones, you can lose weight naturally. Hormone fluctuation is the reason why many women find it difficult to lose weight as they get older. Many women notice weight gain during perimenopause or menopause even when they are eating healthy and exercising. This is not a medical issue, but rather a nutritional one.

One of the ways we can help to balance our hormones is to eat fat, fiber, and protein together at every meal. This will give you energy, make you feel fuller longer, and yes; burn fat. It is important to eat within thirty minutes of waking up. Then be sure to eat after two hours, but within than four. This gives your body enough time to clear out what you have eaten, but long enough to sustain your hormone levels before eating again.

eat fat

Balance Hormones to Lose Weight

Now I know the low-fat movement has gotten everyone convinced that fat is bad. But if everyone is eating low-fat this and low-fat that, then why is America getting fatter? The reason is that when our population stopped eating fat, we replaced it with simple carbohydrates and sugar. Think about it; if the fat is reduced or removed from sour cream, yogurt, cheese, etc., then what is left?…a tasteless product that food manufacturers now need to add lots of sugar and salt to in order to make it taste good. It is the sugar that makes us fat. It is the sugar that causes blood sugar spikes that lead to obesity, diabetes, and other auto-immune diseases.

Healthy fat is vital to our brain, kidneys, and lungs. It reduces inflammation in the body which is the root of all autoimmune disease. It pads and protects our internal organs. In addition, fat helps us produce hormones, absorb certain vitamins, and protect our nervous system. Most of all, fat speeds up our metabolism to promote weight loss.

The Best Fats

  • Avocados
  • Coconut oil
  • Extra virgin olive oil
  • Ghee
  • Sesame oil
  • Avocado oil
  • Almonds
  • Macadamia nuts
  • Walnuts
  • Pumpkin seeds
  • Hemp seeds and oil
  • Flax seeds and oil
  • Chia seeds and oil

Balance Hormones to Lose Weight

Fats to Avoid

There are some fats that you want to avoid since they are highly processed and contain trans fat which causes inflammation in the body.

  • Vegetable oil (vegetables don’t have oil)
  • Corn oil
  • Soybean oil
  • Cottonseed oil
  • Safflower oil
  • Margarine
  • Hydrogenated anything!
  • Deep fried foods

Eat Fiber

Balance Hormones to Lose Weight

How is fiber so important when we don’t even digest it? Without fiber, we can not digest our food or eliminate it. If you are not pooping at least once a day, you are not eating enough fiber. Fiber also helps make us feel full. Most importantly, it slows down our digestion, allowing our bodies to absorb all of the wonderful nutrients our bodies need.

Fiber also helps our body get rid of excess hormones, cholesterol, and toxins. Studies have shown that fiber can prevent diseases such as heart disease, cancer, and diabetes. So eat the colors of the rainbow because the nutrients in fruits and vegetables contain minerals and antioxidants that balance your blood sugar, give you energy, and boost your immune system. And just like good fats, fiber reduces inflammation in the body.

High Fiber Foods

  • Split peas
  • Lentils
  • Beans
  • Artichokes
  • Broccoli
  • Brussel sprouts
  • Raspberries
  • Blackberries
  • Avocados
  • Pears
  • Oatmeal
  • Green leafy vegetables

Tip: An easy way to add more fiber to a meal is to add flaxseeds, hemp seeds, or chia seeds to a smoothie or in your oatmeal. Grated carrots or spinach can be snuck into a sauce and even baked goods! Shhhh….

Check out my Red Lentil Soup Recipe. It’s loaded with fiber.

Eat Protein

Balance Hormones to Lose Weight

Protein helps to stabilize blood sugar and curb those sugar cravings! When combined with good fat and fiber, we feel satisfied and are less likely to overeat. If you are looking to lose weight, eat a quality protein at every meal or snack because it increases your metabolism.

Additionally, protein is essential for our bodies in order to produce hormones, antibodies, and enzymes. It is the protein in our skin and bones that keep us upright. It also provides energy and is the main building blocks of the tissues of our bodies. Proteins are made up of smaller units called amino acids and eight of them are considered essential and must be present in our diet for optimum health.

Quality Protein

  • Pastured beef
  • Pastured eggs
  • Pastured poultry
  • Seafood
  • Beans and legumes
  • Nuts
  • Seeds
  • Sea Vegetables
  • Greens leafy vegetables
  • Non-GMO fermented soy

How to Balance Your Hormones to Lose Weight Naturally

If you include Fat, Fiber, and Protein in every meal and snack, it will help you not only keep the weight off, but it will also allow your body to regulate your hormones, and balance your blood sugar. So instead of just an apple for a snack in the afternoon, have it with a tablespoon of almond butter. Add some greens to your smoothie with a handful of nuts and a tablespoon of coconut oil. You will be satisfied throughout the day and those cravings will simply disappear!

If you have any questions or would like help in losing weight, comment below or email me!

 

“Fiber.” The Nutrition Source. Harvard TH Chan, 12 Apr. 2016. Web. 10 Feb. 2017.
Haas, Elson M., and Buck Levin. Staying Healthy with Nutrition: The
Complete Guide to Diet and Nutritional Medicine. Berkeley:Celestial Arts,
2006. Print.
Siri-Tarino, Patty W., Qi Sun, and Frank B Hu. “Patty W Siri-Tarino.” Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease. ACJN Online, 13 Jan. 2010. Web. 10 Feb. 2017.

How to Balance Your Hormones to Lose Weight Naturally
Paleo Peach French Toast

Paleo Peach French Toast

Let the aroma of cinnamon and peaches wake your family up in the morning with this overnight Paleo Peach French Toast. This recipe contains no grains and the almond flour makes it super moist and delicious! It’s great to make ahead for a brunch crowd as it has to sit overnight in the fridge.

Paleo Peach French Toast

The Easy Almond Bread is so versatile, you can eat it on its own, or toast it and have it with jam, or even make a sandwich with it. You can make the loaf ahead and keep it in the freezer until you are ready to use it.  You’ll need lots of eggs for this recipe. This is a protein filled breakfast.

I also recently discover Elmhurst  Nut Milks because let’s face it, sometimes it’s just convenient to buy nut milk already made, but unfortunately most are loaded with unhealthy ingredients like carraganeen. Unsweetened Elmhurst milks are just nuts and water, and they taste delicious!

Get Free Shipping with 6 or more milks at Elmhurst1925.com

Paleo Peach French Toast

No need for syrup on these! The peaches give it just the right sweetness. Try adding some chopped pecans for a bit of a crunch! Let me know how it turns out in the comments below.

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Paleo Peach Baked French Toast
Paleo Peach French Toast
Passive Time 24 hours
Servings
servings
Ingredients
Easy Almond Bread
Peach French Toast
Passive Time 24 hours
Servings
servings
Ingredients
Easy Almond Bread
Peach French Toast
Paleo Peach French Toast
Instructions
Easy Almond Bread
  1. Preheat oven to 350 degrees. Sift all dry ingredients into a medium bowl.
  2. Add eggs and milk and whisk to combine. Pour into greased loaf pan, or line it with parchment.
  3. Bake for 45-50 minutes until toothpick comes out clean. Cool for 10 minutes, then remove from pan and cool completely.
    almond bread
Peach Baked French Toast
  1. Grease 9X13 baking pan. Slice almond loaf into 1 inch slices and line flat in pan. You can squeeze them in to fit tight.
  2. Whisk eggs, milk, and vanilla together in a medium bowl. Pour over almond bread and sprinkle with cinnamon. Scatter peaches over bread.
  3. Cover and refrigerate overnight.
  4. Preheat oven to 350 degrees. Bake 40 minutes until cooked through and puffy. Serve hot.
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Paleo Peach French Toast
oatmeal cacao nib cookies

Oatmeal Cacao Nib Cookies -Gluten free

It’s chocolate this week! These oatmeal cacao nib cookies are made with cacao nibs instead of chocolate chips for an intense chocolate flavor with a crispy crunch!

What are Cacao Nibs?

Oatmeal Cacao Nib Cookies

Cacao nibs are from the cacao beans that grow inside the cacao plant. The beans are dried and fermented. The dried beans are ground up into chocolate tasting nibs. They still contain all of their nutrients with no added sugar before they are heated and made into cocoa powder which is used for chocolate bars.

Health Food?

If you needed an excuse to eat more chocolate, raw cacao has four times the amount of anti-oxidants than dark chocolate. It contains several nutrients such as magnesium, calcium, thiamin, carotene, calcium, protein, and riboflavin. It has been found to lower cholesterol, prevent heart disease, and reduce your risk of cancer.

MOod Booster

You probably know that chocolate also affects your mood. That is because of the phenylethylamine, which is a natural chemical that can elevate your mood. That’s why so many of us reach for chocolate when we are sad or feeling stressed. Cacao also causes the brain to release endorphins which is why chocolate gives you a feeling of pleasure. It certainly does for me:)

If you think chocolate is a guilty pleasure, rest assured, consuming raw cacao is a health food. It contains less than one gram of sugar and is the perfect addition to smoothies, hot tea, or your Dandy Blend drink.

You can use cacao nibs as a topping for smoothies or acai bowls. They’re also great in muffins or quick breads or as a crunchy topping for my CHOCOLATE AVOCADO MOUSSE! You can find cacao nibs at Whole Foods, HomeGoods, or online.

Oatmeal Cacao Nib Cookies

Let me know what you think in the comments below and don’t forget to check out my Pistachio Gogo Bark made of raw cacao powder!

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Oatmeal Cacao Nib Cookies - Gluten-free
Oatmeal Cacao Nib Cookies
Servings
dozen
Ingredients
Servings
dozen
Ingredients
Oatmeal Cacao Nib Cookies
Instructions
  1. Preheat oven to 350 degrees. Sift baking soda, powder, salt, and Cup4Cup flour together in a medium bowl.
  2. Cream butter with sugar in a stand mixer until smooth. Add egg and vanilla and beat well. Stir in flour and oatmeal. Fold in cacao nibs.
  3. Drop by rounded teaspoon two inches apart on parchment-lined cookie sheet. Flatten slightly with wet fingers. Bake for 10-12 minutes. Cool on wire rack.
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Oatmeal Cacao Nib Cookies
pistachio gogi bark

Pistachio Gogi Bark

Looking for a guilt-free chocolate snack? This homemade pistachio gogi bark takes only 5 minutes and serves up some super power goodness like raw cacao powder and gogi berries. Cacao is high in magnesium, minerals, and antioxidants and gogi berries have amazing anti-inflammatory power and protect against cancer and heart disease.

Pistachio Gogi Bar

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Pistachio Gogi Bark
pistachio gogi bark
Prep Time 5 minutes
Passive Time 20 minutes
Servings
Ingredients
Prep Time 5 minutes
Passive Time 20 minutes
Servings
Ingredients
pistachio gogi bark
Instructions
  1. Heat cocoa butter and coconut oil over a double boiler. Once melted add cacao, honey, and salt and whisk until smooth.
  2. Line an 8X8 baking pan with parchment paper. Pour the melted chocolate into the pan and spread the chocolate into a thin, even layer. Sprinkle the pistachios and goji berries on top of the chocolate. Freeze for about 10 minutes to harden and then break into pieces. Keep refrigerated.
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Easy Baked Fish

Easy Gluten-free Baked Fish

You can have this meal on the table in 15 minutes, paired with a side salad. This is a great use for that leftover almond meal from your homemade almond milk. You can dry the pulp in the oven at 150 degrees for about 4 hours. Process them in a blender to break up the clumps. You could also use gluten-free bread crumbs for this easy baked fish.easy gluten-free baked fish

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Easy Baked Fish
Easy Baked Fish
Prep Time 5 minutes
Servings
servings
Ingredients
Prep Time 5 minutes
Servings
servings
Ingredients
Easy Baked Fish
Instructions
  1. Preheat oven to 425 degrees.
  2. Place fish on parchment lined baking sheet, Season with salt and pepper.
  3. In a small bowl combine bread crumbs and seasonings. Add olive oil and lemon juice. Mix with a fork. Spread mixture evenly over fish.
  4. Bake for 10 minutes until fish is flaky. If desired, brown crumbs under the broiler for a few minutes. Serve.
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acai bowl

Acai Bowl

I love acai bowls! These nutrient-packed berries make a beautiful breakfast in a bowl that everyone will enjoy! Loaded with antioxidants, amino acids, and essential fatty acids, acai berries make a super-healthy start to your day.

Trader Joes just started carrying frozen organic acai puree at a great price, so these are even easier to put together.  They are basically a thick smoothie in a bowl topped with your favorite toppings such as granola, fruit, coconut, or nuts. Remember, you want fat, fiber, and protein at every meal or snack, so simply follow this basic recipe and mix and match ingredients and toppings!

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Acai Bowl
Mix and match ingredients. Try adding spinach or kale or different combinations of berries and fruit. Add a scoop of protein powder for a protein punch. You can make a chocolate acai bowl by adding a tablespoon of raw cacao.
acai bowl
Cuisine breakfast
Prep Time 5 minutes
Servings
serving
Ingredients
Cuisine breakfast
Prep Time 5 minutes
Servings
serving
Ingredients
acai bowl
Instructions
  1. Defrost acai puree slightly by running under water. Puree acai, banana, berries, and avocado with almond milk until smooth, scraping down sides of blender.
  2. Pour into a bowl and arrange toppings in stripes. Enjoy!
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Easy slow cooker beef ragu

Easy Slow Cooker Beef Ragu with Creamy Polenta

Here is a rich easy slow cooker beef ragu sauce using an inexpensive cut of beef that you can prep the night before, and turn on in the morning for a hearty meal. We love it over creamy polenta, but a pound of gluten-free pasta would be delicious also!

To skip browning the meat, I just cooked up the onions with the spices and tomato paste to add hearty meaty flavor you get from browning. Putting the roast in whole, saves time and energy, as it is so tender and easy to shred after hours in the slow cooker.

Easy slow cooker beef ragu

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Easy Slow Cooker Beef Ragu
Easy slow cooker beef ragu
Course Main Course
Prep Time 10 minutes
Cook Time 8-10 hours
Servings
servings
Ingredients
Course Main Course
Prep Time 10 minutes
Cook Time 8-10 hours
Servings
servings
Ingredients
Easy slow cooker beef ragu
Instructions
  1. Season beef with salt and pepper and place in slow cooker.
  2. Add wine and stir to scrape up any browned bits in the pan. Pour mixture over beef and add remaining ingedients. Cook on low for 8-10 hours, or on high 4-6 hours.
  3. Heat oil in skillet over medium heat. Add onions and cook until softened. Add garlic, spices, tomato paste and anchovies. Cook until just starting to brown.
  4. Transfer beef to cutting board. Using fork, shred it into bite size pieces, removing any large pieces of fat. Skim the excess fat from the sauce and return the beef to to pot. Adjust season to taste. Serve over creamy polenta or gluten-free pasta.
    Easy slow cooker beef ragu
Recipe Notes

The sauce can be made ahead and refrigerated up to two days or frozen for up to months.

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Creamy Stovetop Polenta
Easy slow cooker beef ragu
Cook Time 30 minutes
Servings
servings
Ingredients
Cook Time 30 minutes
Servings
servings
Ingredients
Easy slow cooker beef ragu
Instructions
  1. Boil water in a medium pot.
  2. Whisk in the polenta slowly. Reduce heat to low and simmer polenta 30 minutes, stirring often.
  3. Stir in nutritional yeast if using.
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natural easter egg dye

How to Naturally Color Your Easter Eggs

I don’t even know why we color Easter eggs since we don’t teach our kids there is an Easter bunny. I still don’t even know what eggs have to do with a bunny. I do however have fond memories of coloring eggs in my childhood and my kids have grown to love the tradition as well. I wanted to find a way how to color your Easter eggs naturally.

how to color Easter eggs naturally

Egg shells are permeable

Ever notice how the egg inside turns the color of the dye? Well, eggs are permeable, and I do not want my family to be eating those artificial dyes for several reasons.  Food dyes have been linked to allergies, hyperactivity, and autoimmune diseases. I also find it disturbing that other countries like the European Union have either banned food dyes or require warning labels on foods that contain them. Why are we still using them in the US?

The natural way

Natural dyes are easier to find these days at health food stores, but did you know your kitchen is full of natural dyes? Here are some natural ways to color your eggs without harming your health. The longer you submerge the eggs in the dye, the deeper the color. Have fun!

Red

natural easter egg dye

Bring 2 cups of water, 1 cup of chopped beets, and 2 tbsp white vinegar to a boil.  Reduce heat and simmer for 30 minutes. Strain and cool the liquid.

Blue

natural easter egg dye

Bring 2 cups of water, 1 cup of chopped red cabbage, and 2 tbsp white vinegar to a boil.  Reduce heat and simmer for 30 minutes. Strain and cool the liquid.

green

natural easter egg dye

Bring 1 cup of water, 1 cup of chopped spinach or 2 tbsp. spirulina, and 2 tbsp white vinegar to a boil.  Reduce heat and simmer for 10 minutes. Strain and cool the liquid.

Yellow/Orange

natural easter egg dye

Bring 1 cup of water, 2 tbsp. turmeric, and 2 tbsp white vinegar to a boil.  Reduce heat and simmer for 10 minutes. Strain and cool the liquid.

 

 

Sources
1.David W. Freeman. “Food Dyes Linked to Allergies, ADHD and Cancer: Group Calls on U.S. to Outlaw Their Use.” CBS News June 29, 2010. http://www.cbsnews.com/8301-504763_162-20009228-10391704.html.

Gluten-Free Pull Apart Dinner Rolls

Gluten-Free Pull-Apart Rolls

These Gluten-Free Pull Apart Rolls are so good, my son panicked as he thought I gave him a wheat roll! Just in time for the holidays, I finally mastered my recipe. The secret…almond flour. I have been adding more almond flour to my gluten-free bread recipes and getting great results!

Gluten-Free Pull Apart Dinner Rolls

Last week, I told you not to eat gluten. This week, I’m showing you how you can make delicious bread and never even miss the wheat! I like to use my own gluten-free flour blends, so we can skip the xantham gum. Xantham gum is usually genetically modified and can cause stomach irritation. Instead, I use psyllium husk, which not only helps bind the dough, it adds heart-healthy fiber!

Gluten-Free Pull Apart Dinner Rolls

These rolls are so quick and easy! They only take 45 minutes to rise and 25 minutes to bake, so you can have fresh rolls on the table in just a little over an hour!

Another beautiful thing about gluten-free bread is there is no kneading. Just mix your dough, rise, and bake! These gluten-free pull-apart rolls are crisp on the outside and super soft on the inside. Give them a try! You’re gonna love ’em! Let me know what you think in the comment below!

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Gluten Free Pull Apart Dinner Rolls
Gluten-Free Pull Apart Dinner Rolls
Cook Time 25 minutes
Servings
rolls
Ingredients
Cook Time 25 minutes
Servings
rolls
Ingredients
Gluten-Free Pull Apart Dinner Rolls
Instructions
  1. Whisk all dry ingredients together in mixing bowl of your electric mixer.
  2. Combine all wet ingredients, except butter and add to dry ingredients in bowl. Mix on medium speed for 3 1/2 minutes. This help dough build structure without the gluten.
  3. Grease a round 9-inch pie plate or cake pin. Using an ice cream scoop, or 1/3 cup measuring cup, drop dough in mounds into the pan in a circle. Place one in the center. Smooth dough with wet fingers, if necessary. You should get about 8-9 rolls.
    Gluten-Free Pull Apart Dinner Rolls
  4. Cover with dry towel and let rise for 45 minutes until doubled in size. Preheat oven to 375º.
    Gluten-Free Pull Apart Dinner Rolls
  5. Bake at 375º for 25-28 minutes. Remove from oven and brush the tops of the hot rolls with the melted butter, if desired. Use a large spatula to carefully lift the rolls out of the pan and place them on a cooling rack. Cool completely.
  6. To reheat, cover completely in tin foil and warm in the oven at 350º for 10 minutes.
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Gluten-Free Pull Dinner Rolls
Why Eat Gluten Free

Why Eat Gluten Free?

Why eat gluten-free? That’s a great question! Should we all stop eating gluten? After all, humans have been eating wheat for thousands of years, so what has changed? Why have so many of us become wheat intolerant? Should anyone eat wheat? Well, one thing is clear; modern wheat is making us sick.

Modern Wheat

Why Go Gluten Free

In the 1950’s, traditional wheat began a transformation. To bring a higher yield from the plant, wheat began to be genetically modified and treated with new pesticides and fertilizers in the interest of producing more wheat and ending starvation around the world. No one ever stopped to consider what they were doing to the nutritional value of wheat. On top of that, wheat is milled in modern processes that transforms it into a nutrient-free white flour, which is how the majority of it is consumed in the world.

Wheat was traditionally harvested while the plant was still alive, therefore leaving the enzymes and nutrients intact. It had a deep strong root that absorbed nutrients from the soil. Modern wheat is known as dwarf wheat, which has a shallow root, absorbing little nutrients, and it is harvested dead. The result is wheat that contains very high amounts of gluten, pesticides, and antinutrients.

 Gluten’s effect on the body

 The high amounts of gluten in modern wheat can cause inflammation in the intestinal tract and can lead to a leaky gut. Leaky gut happens when small particles of undigested food “leak” through the intestinal wall and go into the bloodstream. These particles cause inflammation in the body. Leaky gut syndrome leads to many autoimmune diseases which include autism, asthma, ADHD, diabetes, cancer, heart disease, hypothyroid disease, IBS, Crohn’s disease, colitis, and many others.If you already have an auto-immune disease, eating wheat is like pouring fuel on the fire.

Why Go Gluten Free

Signs of Gluten Intolerance

 Many people may not be celiac, but still show signs of gluten intolerance. Symptoms include:

  • Bloating
  • Diarrhea, constipation
  • Abdominal pain
  • Headache
  • Fatigue
  • Exema, psoriasis
  • Depression
  • Unexplained weight loss
  • Anemia
  • Anxiety
  • Autoimmune disease

Why Go Gluten Free

If you are not sure if you are intolerant, a simple way to find out is to eliminate gluten from your diet and see how you feel. Some of us are so used to feeling tired, lethargic, bloated, etc.; you think it is normal. Giving up gluten may be the answer! 

Should Everyone EAt gluten-free

Although you may not have the celiac marker, you should still avoid gluten. There have been several recent studies showing that gliadin, a protein component of wheat, causes intestinal damage even in non-celiac individuals. Wheat is also genetically modified and contains a very high amount of pesticides. Other studies have shown that eating wheat contributes to the growth of pathogens in the gut. Remember, all auto-immune disease starts in the gut.

How difficult is it to Eat gluten-free?

I know it may seem so hard eat gluten-free. You want pasta, pizza,  and bread. I get it, and I will admit, when we first began eating gluten-free about 18 years ago, it was difficult. There were so few products available, and gluten seemed to be in just about everything that comes in a package or a bottle. Fortunately, it is so simple nowadays. There are so many delicious alternatives to wheat products, you’ll never miss it! Grocery stores have entire aisles devoted to gluten-free products. Labels are much clearer now and easier to tell if it is gluten-free. Even several restaurants label “gluten-free” on their menus and carry gluten-free products. I see gluten-free menus at pizza restaurants. Even Chick-fil-A sells a gluten-free bun!

Does the Gluten-free label mean healthy?

Why Eat Gluten Free

Many people get diagnosed with celiac or give up gluten for health reasons and turn to processed gluten-free products in the grocery store, that are really just junk food. Most of these products are made from starchy flours and are loaded with sugar and salt. On top of that, food companies have jumped on the bandwagon of labeling things “gluten-free”, trying to convince people it is health food. They include ingredients like white rice flour, tapioca starch, potato starch, cornstarch, sugar, xanthum gum, and guar gum. These ingredients are highly refined and have no nutritional value. Even my husband had brought home chocolate cookies, claiming, “They’re healthy, it says gluten-free!” They were not healthy.

Best Gluten-free food

Making food homemade is always best, but there are plenty of healthy gluten-free products out there. My blog is full of recipes that are all gluten-free. I use ingredients like brown rice, sorghum flour, arrowroot flour, millet flour, almond flour, coconut flour, teff flour, garbanzo bean flour, and tiger nut flour. They are all whole grains loaded with nutrients. You can check out the shopping page for some products I recommend.

Why Go Gluten Free

WHY Eat Gluten Free?

So why eat gluten free? A gluten-free diet is simply better for your health. Once you give it up, you will notice pretty quickly, how much better you feel. You will naturally have more energy, be more alert, be less bloated, and will lose weight more naturally. Give it a try! As always, I am available to help anyone on their journey. If you have questions, please email me or simply enter them in the comments below. Happy Eating!

Click here to check out my Easy Gluten Free recipes!