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CBD is all the rage lately, with good reason. It really does have amazing health benefits, especially for our hormones. I’ve been using CBD oil for almost two years now, and it’s drastically improved my sleep, especially the week before my period arrives. Today I’m sharing how Cannabidiol (better known as CBD), can help support your body and hormones.

Just so we are on the same page, you can’t get a high off of CBD as it doesn’t contain THC, the psychoactive property in marijuana.

CBD was first discovered in 1940 when Roger Adams successfully extracted CBD from the Cannabis sativa plant at Harvard. It is legal, yet there have been some challenges varying from state to state depending on where the CBD is derived from, which is either marijuana or hemp. So be sure to check with your state laws before taking it out in public and traveling state to state and especially out of the country. In the United States you can buy CBD oil, gummies, lotions, and they are even infusing food and beverages with CBD now.

How CBD Works In The Body

The CBD Oil That I’ve Been Using

Studies have shown that CBD helps with anxiety, inflammation, nausea, migraines, sleep disorders, PMS, hormonal imbalance, and cramps. Before starting anything new check with your doctor, this is just info to share not medical advice.

When you take CBD it reacts with the cannabinoid receptors CB1 and CB2, which are located throughout your brain and body. These receptors are responsible for a wide variety of physiological processes, such as the perception of pain, mood, and inflammation. CBD stimulates the endocrine glands. The endocrine system consists of a series of glands located throughout the body and these glands produce hormones, which are released into the bloodstream and basically regulate everything in our body from mood, metabolism, energy, cravings etc, so the CBD supports our hormones.

How Does CBD Oil Support Hormones

Regulates Cortisol

  • That “bitchy bossy” hormone needs lots of support, especially if you are under stress often. CBD can help regulate the secretion of cortisol, which is one of the main reasons I use it. When I’ve had a very busy day, I always take it in the evening to help me with sleep. Most of us are in flight vs. fight mode throughout the day and CBD can help regulate cortisol in the body which helps us feel calmer, improves our mood and can even support our metabolism.

Prevents Hormonal Imbalances

  • Our hormones regulate everything, yes everything that occurs in our body. Studies have shown that researchers found that “cannabinoid exposure could have profound effects on the function of the reproductive system, lactation, metabolism, and on the endocrine stress axis.” which means it can help prevent hormonal imbalances by supporting our hormones.

Support Our Digestion

Helps With Cramps

  • Since CBD is so helpful to reduce inflammation and pain in the body, it’s extremely helpful if you experience period cramps. My clients see really great results the week before their period arrives when they take the CBD with the magnesium.

Support Our Sleep

  • So many of us struggle to get a solid, restful night’s sleep. I struggled with insomnia for years while living in NYC. I started taking CBD oil about an hour before going to bed, along with my magnesium and it really helps me get into a deeper more restful state of sleep, since it’s helping regulate the cortisol in my body. I’ve really noticed a change the week before my period arrives. I was waking up in middle of the night during this week, but since adding in the CBD oil I sleep through the night.

Again, always check in with your doctor first especially if you are pregnant, most of the studies say to avoid CBD as well if you are on any medications.

Let me know if you try any CBD products and be sure to share if they are helping with any of your hormonal imbalances. If you have any questions on how food and lifestyle shifts can support your health and hormones be sure to sign up for a complimentary 30 minute call with me. 

I’d love to hear your thoughts!
  • Was this post helpful for you? Or, do you have any additional questions? Comment below and let me know!
  • Share with your friends, forward this along or post on social. You can also join me on Instagram and in my private FB group
  • Want a deeper look into your hormones? Take my quiz to see what foods might be helpful to add into your diet
  • Sign up for my newsletter full of women’s health tips and get your FREE guide, the five steps to take today to help balance your hormones

Studies

  • This study shows how CBD can help regulate the secretion of cortisol
  • This study shows how CBD supports hormonal imbalances
  • This study shows how CBD can support digestion 

Medical Disclaimer
Information in this post and on this web site is provided for informational purposes only. The information is a result of practice experience and research by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.

The post Health Benefits Of CBD Oil For Women’s Health appeared first on Katie Bressack.

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Hormone Testing 101 Everything You Need To Know About Hormone Testing

To test or not to test? I’m a big believer in treating your symptoms, aka the way you “feel”, with food and lifestyle shifts. Since what we eat has a huge affect on the way that we feel, I often I see my clients reduce and eliminate mood swings, heavy or irregular periods, PMS, insomnia and cravings just by making some lifestyle adjustments. What’s on your plate can make a tremendous impact on the way that you feel every day. However, I’m also a fan of data! If you haven’t been feeling like yourself for a while now, it’s also important to get more detailed information on what might be going on with your hormones with hormone testing.

The challenge often becomes that lab results can come back as in range and normal, yet you still don’t feel balanced in your body. I have experienced this with my own health, where the numbers were “in range” for a while, yet I was still feeling exhausted. It took me a while to figure out that I have hypothyroidism, where my body doesn’t produce enough thyroid hormones. I made changes to my diet and lifestyle, but I also wanted to dig deeper and did lots of testing.

I love data, and not just numbers. I’ve been tracking and charting my period for years including the color of my blood, energy levels, cravings, sleep patterns, movement and stress. I gather so much information about my body this way, and I encourage all of my clients and you to do the same. I use both a Period Tracker App and Stasha Washburn’s Charting Mandela. It’s unbelievable how much information we can collect just by paying attention and tuning into our body more. I encourage you to not only get some hormone testing done, but to do some charting at home. This way you can walk into your doctor’s appointment with numbers and your very own health history.

So What Test Is Best For You?

I ran into this often, where my doctors only wanted to test a few hormones. I had to insist, loudly, that they run a full hormone panel. It was at this time that I also found a naturopathic doctor who ran LOTS of tests for me. If you feel like your doctor isn’t running the right amount of tests for you you can check out a holistic, functional medicine doctor or naturopath.

There is a difference between blood, saliva and urine testing that I’m going to break down for you a little bit so you can request the exact test that you think would benefit you the most.

Some hormones test better via saliva and urine than blood. Cortisol is best tested a few times a day to get a more accurate response via saliva. The adrenals are best tested via blood work as well as estrogen, progesterone, and testosterone, however you don’t always get a full picture especially if you have PCOS. It totally depends on what is going on with your cycle and body. Before you do any testing have a conversation with your doctor as to what phase of your cycle they want additional information about. They will ideally test on Day 3 or Day 21, if you have a 28 day cycle. If your cycle is longer or shorter just subtract 7 days from your expected period to get the day 21 test day.

So even though your hormones are changing day to day, and year to year it can be very helpful to get a full panel done so you have lots of data on your body. This way if anything changes you will be the first to know and have all this incredible data you’ve been gathering from charting and hormone tests over the years.

Hormone Testing 101

What To Test

Next time you are at your doctor’s office you can request blood work, most of the time this is covered by insurance. But check ahead to make sure you won’t be charged a huge amount, it’s not fun to get a large bill in the mail! Have your doctor run a full hormone panel, not just one or two hormones so we can get a full picture. Hormones to test are thyroid (full thyroid panel – not just TSH), estrogen, progesterone, cortisol, testosterone, DHEA-S, Leptin, Fasting Insulin,  Vitamin D (which is a hormone). Depending on what hormonal stage you are in FSH and LH can also be helpful. There are so many hormones to test, so check with your doctor about your symptoms to see if they’d like any additional testing.

When To Test

It’s all about timing, since our hormones are changing day to day, it’s important to check them at the right time. If you are checking your progesterone, check on day 21 if you have a 28 day cycle, or 7 days minus your expected period. If you are curious about your estrogen to progesterone ratio you’d want to check on day 3 of your cycle. Be sure to confirm with your doctor first about what they’d like to get a better picture of with your hormones. You can also do a full month of testing with the Dutch test where you can do saliva and dried urine to get a very complete picture of your daily hormones.

Which Hormone Test

Blood Testing aka Serum

Traditionally doctors do most hormone testing via blood. These tests, serum, are ideal for testing hormones such as FSH, LH, prolactin, fasting insulin, and thyroid hormones including Reverse T3, as well as thyroid antibodies. This test is not an accurate reflection of the bioavailable hormone (the amount of hormone that is active in organs and tissues). In addition, the results of the serum hormone tests are often inconsistent, especially if the hormone value indicated is in the low-normal range.

Saliva

It has been shown that saliva testing is the most accurate measurement of the body’s availability of the hormones Cortisol, DHEA, Estrogen, Progesterone, and Testosterone. Saliva testing is much more specific and correctly identifies the level of hormones at the cellular level, in contrast to a serum (blood) test, which measures the level of hormones circulating in the bloodstream which isn’t the most accurate. If you are taking hormones this can alter the results of saliva testing so this might not be the best test for you.  

Dutch Test & Urine

Many holistic practitioners are recommending the DUTCH test, which uses both dried urine and saliva to get a complete picture. Progesterone, androgen, estrogen, and cortisol and their metabolites are shown in depth. You can get it through your doctor, lots of functional medicine and naturopaths are using this test now. It’s also available on their site and you can use code KBS100 to get $100 off this test.

Birth Control Note

If you have been on birth control, most holistic doctors recommend waiting three cycles before getting hormone testing done so you can get more accurate results.

What To Do After You Get Results

Review Them With Your Doctor

Make an appointment and have them go over the results with you line by line so you have a complete understanding of your health. If you have questions, ask them and get their suggested next steps.

Whether you decide to test or not, there are plenty of diet and lifestyle improvements that we can make will have a huge impact on your hormonal health, at the cellular level. If you’d like to find a time to speak you can make an appointment via my online calendar.

I’d love to hear your thoughts!

  • Was this post helpful for you? Or, do you have any additional questions? Comment below and let me know!
  • Share with your friends, forward this along or post on social. You can also join me on Instagram and in my private FB group
  • Want a deeper look into your hormones? Take my quiz to see what foods might be helpful to add into your diet
  • Sign up for my newsletter full of women’s health tips and get your FREE guide, the five steps to take today to help balance your hormones 

Medical Disclaimer

Information in this post and on this web site is provided for informational purposes only. The information is a result of practice experience and research by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.

The post Hormone Testing 101 appeared first on Katie Bressack.

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 Why Do We Feel Bloated All The Time?

I reached out to my online community recently to ask what specific health topics they’d like to learn more about. Bloating and its causes was the top request, so today I’ll be sharing the real reasons you are feeling bloated.

I know it’s a bit TMI, but it’s really important to keep track of your bowel movements because we can tell so much about our health by what is happening in the privacy of your bathroom.

If you’ve been experiencing digestive issues for an extended time, making changes to your diet can improve the way you are feeling. In the meantime, reach out to your doctor to make an appointment. Most bloating is caused by specific foods, but there could be an underlying issue that would be helpful to talk to your doctor about. Although bloating might be common it’s not normal when your digestive system is working properly. You can read more about the importance of digestion for your hormonal health here.

Here are some very common reasons we often feel bloated.

Eating Too Fast!

Have you ever noticed how fast you are actually eating? Whenever we go out to eat I look around at the people in the restaurant and most of them eat their entire dinner in under five minutes. That is record time and I’m sure there isn’t a lot of chewing involved, just shoveling food into our mouth too fast. We’ve become programed in a way to do everything at such a fast pace that most of the time, myself included, are not even aware how fast we actually eat our meals and snacks. Eating to fast can definitely make us feel bloated, plus when eating to fast we often swallow more air which increases the bloating.

Processed Foods

Eating foods full of fillers such as wheat, soy, dairy, corn, and sugar might be causing the bloating. What has happened over the years is that most of the packaged foods have SO many fillers and we are consuming more gluten, dairy, sugars, etc. than we have in the past. This become very taxing on our digestive system. Also, “foods” which are chemicals like artificial sweeteners, our bodies don’t recognize and so these “foods” are harder to break down and can wreak havoc on our hormones.

Overeating

Many of us wait until we are hangry before we eat, in that case I see many of us eating too much all at once. If you feel bloated after every meal, let’s take a look at what’s on your plate. We want to make sure that you are getting enough healthy fats, lean proteins and fiber so you can feel satisfied. We also want to eat until we are about 80% full, rather than feeling stuffed. I know it’s challenging when you are eating your favorite food so try to slow down, put your fork down in between bites, avoid eating in front of the television and save leftovers for lunch the next day. These tips will help you feel more satisfied with your meals. Please note that It takes about 20 minutes for our belly to tell our mind that we are satisfied so slowing down really helps with our mind and body connection.

If you feel like you are already eating slow, and have reduced the amount of processed foods in your diet let’s take a look at some other common reasons you might feel bloated.

Stress!

There is a very STRONG connection between our mind and gut! When stressed, your brain sends messages to your gut in the form of chemicals. These chemicals affect how well your gut works. When I work with women with high stress lives, they often have digestive issues and hormonal imbalances. It’s super connected. That’s why it becomes very important to not only look at what you are eating, but how are you coping with the stress in your life. What are some ways to try and reduce the amount of stress in your life? When we focus on this, plus on what we are eating it will make a huge difference in the way we feel. Especially since our stress hormone cortisol can totally wreck havoc on our lives and hormones.

Specific Foods

If you’ve felt bloated for a while now, it’s time to track your food. I’m not talking about counting calories or macros, but just paying attention to how your body feels after you eat. You could take photos, use an app or write in a journal. I find this super helpful when trying to understand the why behind the bloat. This way we can start to see patterns and then try an elimination diet with this specific food to see if your health improves.

Gluten

Is gluten bad for hormones? The short answer is YES! I like to think of gluten almost acting like glue in our digestive tract. I see gluten causing most digestive issues like bloating, constipation and diarrhea. Gluten can also cause headaches, migraines, weight gain, breakouts and fatigue. It is not helpful for hormones either, due to the inflammation. When I was experiencing hormonal imbalances which led to the discovery of me having Hashimoto’s, I really didn’t want to believe it was gluten. I love bread, way more than I love ice cream, but the moment I took it out of my diet and started eating gluten-free I no longer feel lightheaded, the inflammation I was experiencing in my hands went away and I feel so much better. Not everyone has a gluten sensitivity, but most everyone feels better by just consuming less. I think the easiest place to start is to look at how often you are eating foods that contain wheat and start to have less of that to see if you start to notice any difference in your body.

The most severe form of gluten sensitivity is celiac disease where the immune system attacks the gluten proteins. It also attacks an enzyme in the cells of the digestive tract called tissue transglutaminase. In this case you must avoid gluten at all costs.

Dairy

Almost identical with gluten, one of the main reasons women don’t feel their best when consuming dairy products is that it causes inflammation. Also, as we age we have less and less of the digestive enzyme lactose so it becomes more difficult for our body to digest dairy. I used to eat a block of cheese a week with crackers, it was my staple food in college. Now that I’ve cut way back on dairy when I eat it now it doesn’t bother my stomach as much as it used to. Having less dairy or eliminating it from your diet can help with cramps, irregular periods, PCOS, headaches, bloating, moods swings, weight gain, moodiness (pretty much most of the uncomfortable feelings your body may be experiencing). I see many of my clients feeling okay with dairy from sheep or goats so if you’d like to start there you might see a huge improvement with your hormones and bloating.

Be sure to read the next post in this series, how to improve digestion for optimal hormonal health.

If you are not sure what is going on with your bloating, reach out to your doctor today! Here are a few other common digestive issues that I see often. Once we have a diagnosis from your doctor we can work together to help improve your digestion.

SIBO

Small intestinal bacterial overgrowth occurs when bacteria that normally grows in other parts of the gut start growing in the small intestine. This can cause bloating, stomach pain and diarrhea. The best way to know if you have SIBO is to do breath testing. This tests for the presence of hydrogen or methane in the breath at specific intervals after a person drinks a liquid containing a sugar solution, such as glucose or lactulose.

IBS

Irritable bowel syndrome is a common disorder that affects the large intestine. If you’ve been experiencing cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both for a long time reach out to your doctor. Diet is the best way to improve these symptoms.

Leaky Gut

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to “leak” through the intestinal wall. This is not typically traditionally diagnosed. One of the best way to test this is a food intolerance or a parasite test. Again diet can help improve the way you feel, bone broth is one of the best foods to introduce to help start healing the gut.

Read all about my favorite foods to help support and improve your digestion. 

Need more hormone help? Book a free consultation call with me where we can discuss your diet and create a specific plan to help you feel hormonally balanced. Click here to schedule a time with me.

Next steps!
  • Comment below with questions/comments about this article and share what is your next step to take to help support your digestion.
  • Share this with a girlfriend who could use some of this advice. Sharing is caring!
  • If you’ve loved the article, share on social media and tag us @katiebressack

The post  The Real Reasons You Feel Bloated appeared first on Katie Bressack.

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 the best snacks for hormonal balance

I always keep snacks on hand, whether it’s a bag of cashews in my purse, in a drawer at work, or in my glove compartment in the car. I want to be prepared just in case I start to feel a little hungry, choosing snacks that will help to keep my hormones balanced and my body nourished, before I get all moody and hangry!

Before I started to eat in a way that supports my hormones, I would wait a while after waking up before I’d eat breakfast. I always wondered why I’d feel like crashing in the afternoon, crave tons of sugar at the end of the day, and needed to snack on foods all day long to tide me over. ( I wrote an entire post about the importance of breakfast for your hormones, it’s a quick read full of yummy ideas if you’d like to check it out.)

Now that I eat in a way that keeps my mood balanced and has improved my sleep I’ve noticed when I do eat meals full of proteins, healthy fats and fiber I’m not usually hungry in between meals during the first phase of my cycle. I do notice that I’m usually hungrier a few days before my period arrives and my on the go snacks really do the trick in helping me feel satisfied.

What is most important about snacks is making sure that we get enough protein! Protein not only keeps us feeling satisfied, but it also helps reduce our afternoon and evening sugar cravings. For snacks we can aim for about 7-10 grams of protein.

Here are my top favorite on the go snacks to support hormones
 women’s trail mix

One of the most important minerals we need on a daily basis is magnesium. Magnesium helps to control insulin production, reduces sugar cravings, keeps your nervous system calm which helps reduce your stress hormone cortisol from rising to fast plus it helps with sleep, which we can all agree it would be nice to have more quality sleep! One of the best ways you can get magnesium into your body is with seeds like pumpkin seeds, sunflower seeds, almonds, cashews and flaxseed. I make my trail mix about once a week and lately I’ve been adding cashews and sunflower seeds.

 fruit

Craving Something Sweet? Have some fruit! Although its always been a staple of any well balanced diet, certain fruits have gotten a bad rap lately due to sugar levels, leading many of us to believe that we can no longer enjoy fruit. I think you’d be so much more satisfied if you had an apple with almond butter versus grabbing a skittles bag out of the vending machine. Not only is fruit full of fiber (which helps your digestive system and is key to hormonal balance) but it’s a lot more filling than a bag of candy, and also helps to support your liver. You could also have some berries or a banana with walnuts. I suggest pairing fruit with a protein to help keep your blood sugar levels more balanced.

 hummus & Veggies

Want Something Creamy? Eat More Hummus! This is one of those foods that I could seriously eat every single day and not get sick of it! They even sell snack pack sizes of hummus now so it’s something that I take with me when I’m out for a majority of my day with my corporate clients. Grab some carrots and some veggies next time you are craving something creamy.

 energy balls

There are a thousand different ways to make energy balls, hello Pinterest! I’ve tried a bunch and my favorite energy ball recipe is one with almond butter, ground flaxseed, honey and cacao nibs. It only takes a few minutes to make and I keep them in my fridge all week for a grab and go snack. Here is my favorite go to energy ball recipe.

Nuts

I’m all about keeping things in life as simple as possible. I know this might seem like an obvious snack idea, but please add them into your purse! You will never know when you might need them. I love walnuts, which are full of protein and is also a good healthy fat, cashews and almonds.

Chocolate

You can make my chocolate avocado pudding, my raw chocolate macaroons or my healthy hot chocolate anytime you are craving chocolate. One of the main reasons we crave chocolate is that we are low in magnesium, and real chocolate (cacao) is full of magnesium. I have chocolate every day, cacao nibs with my overnight oats or cacao powder in a smoothie or a chocolate bar with at least 70-80% cacao.

smoothies

I always like to prepare my smoothies in the evening, I keep them in my nutribullet in the fridge and I wait to add the liquid and avocado in the morning when I blend it. You can have it for breakfast or bring it with you if you need an afternoon snack. Be sure to get enough protein in with nuts, nut butter, hemp protein powder or collagen powder.

Enjoy snacking on a few of my favorite snacks! Let me know which one you decide to try first.    If you are looking for additional hormone balancing recipes be sure to check out my Happy Healthy Hormones Recipe Book! It’s full of my favorite breakfast, lunch, dinner, snacks and desserts to help keep you feeling supported all day for just $9.97. Check it out here!

The post The Best Snacks For Your Hormones appeared first on Katie Bressack.

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Client Success Story With Amy

Today we are catching up with Amy, who was part of my fall bootcamp last year. Amy reached out to me because she was having a very difficult time in the morning waking up, desperately needing a nap in the afternoon, and for most of her life she’d been experiencing heavy, clotting and crampy periods. Amy joined my five week group program because she was looking for a way to support her body and hormones naturally.

It is truly incredible how quickly our body responds when we are supporting it in the way it truly needs. Within a few weeks Amy’s digestion improved significantly, she stopped having those afternoon crashes and her cycle improved – no more clots her first period after being a part of my Happy Healthy Hormones Bootcamp.

Here is Amy in her own words sharing her experience of working with me and being a part of my hormone supporting program.

If you’d like to take your health into your own hands this year, I’d invite you to join us for the next round of our Happy Healthy Hormones Bootcamp. A five-week group program dedicated to supporting your hormones naturally. I work with you to nourish your body with hormone supporting foods, reducing your sugar cravings, improving your digestion, supporting your liver and helping you understand your unique hormonal cycles.

The Next Bootcamp Starts February 18th!

If you have any questions you can check out all the details here or send me an and we can set up a time to chat to make sure this is the best next step you can take for your health and hormones. I keep my group programs small, so if you’d like to join us be sure to sign up today!

The post Want More Energy? Watch This appeared first on Katie Bressack.

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The holidays are here… again! Did anyone else feel like 2018 just flew by?? To help prepare you for one of the busiest times of the year I’m sharing with you today how to eat to support your hormones over the holidays. 

With the holidays quickly approaching, our calendars start to fill up, and what happens next… we tend to not only feel overwhelmed but also feel like we don’t have enough time to continue taking care of our health.

I’d love for you to feel energized and hormonally balanced throughout this busy time of the year so I’m sharing with you today five simple, easy ways you can continue to eat for your hormones over the holidays.

Wake Up, Eat Breakfast

If you’ve been following me for a while you’ve probably heard me rave about the most important meal of the day for your hormones. Eating within 45 minutes to an hour of waking up plays two very important roles for our hormones.

Having a protein packed breakfast helps balance our blood sugar levels, which prevents our body from crashing in the afternoon and craving sugar PLUS it keeps our cortisol (that bossy, inner voice) hormone of ours from rising too quickly and creating additional stress in our body.

If you don’t eat breakfast, try to have a handful of nuts within that window of time, drink tons of water, and only then have caffeine. If you are hooked on coffee, starting to eat breakfast consistently can actually give your body more energy than a cup of coffee, so its definitely something to think about! Try matcha tea as an alternative for that morning boost.

Not sure what to eat? I have created a recipe ebook just for you with meals and snack suggestions that are not only delicious but easy to make. It’s just $9.97 and is a really easy place to start supporting your hormones.

Lemon Water With Ginger

If you are waking up and feeling tired, the best thing you can do to bring energy into your body is drinking a lot of water within the first two hours of waking up. One of the main reasons we wake up tired is that we haven’t had any water, which hydrates the body, for at least eight to nine hours. By drinking water you are rehydrating the body, providing vital energy. Since it’s getting chilly in the mornings, I like to grate ginger and squeeze a lemon into my water which is also helpful for digestion.

Eat For Your Hormones All Day Long

It doesn’t have to feel overwhelming to eat for your hormones, just remember this quick formula; healthy proteins + healthy fats + fiber = happy healthy hormones! Eating in a way that supports your hormones keeps your energy stable, your moods balanced and your cravings low. I’ve written tons of blogs posts about this, with meal ideas, here is one to help get you started.

Movement

You will probably be eating more indulgent foods over the next two months, so enjoy some of your favorite foods that you only get to eat a few times a year.

To help with digestion I suggest adding in a probiotic if you aren’t already taking one daily, this will help support your digestion and keep your bowel movements regular, which is super important for your hormones. I use the Life Equals brand, and you can try it out by using code KBR50 for 50% off your first order and always free shipping. You can also add in some fermented foods like sauerkraut, kimchee, coconut water Kiefer or apple cider vinegar (you can add this to the lemon water with ginger in the morning) to help with bloating and digestion. Try walking after each meal for five minutes or more if you have time to also help with digestion. 

Plan Ahead, A Little Bit

If you are having holidays cocktails please just remember to support your liver before and after. Before you go out, make sure you’ve had a hormone supporting meal and have drank a ton of water! Keep some coconut water in the fridge, it helps with dehydration and is full of electrolytes so it’s the perfect hangover cure. I also like Ultima which I mix with my water before I go to sleep or when I wake up. When you wake up in the morning just resume your eating for your hormones meals. You can also add some parsley or cilantro to your salads, soups and other meals to help with the liver throughout the next few months. I also love a tea with milk thistle like this yogi liver support tea

Please don’t forget to take care of you. I suggest before you start overcommitting yourself, please block off days on your calendar until the end of the year. This way you still have time to do the things that you know support you and your hormones the best. Whether it’s having time to move your body, cook a healthy meal or have some time to relax and enjoy the season.

Share with us below what healhy hormone tip you will try over the holidays? 

P.S. I also have a FREE healthy holiday guide with some additional tips to help you stay healthy over this holiday season. Be sure to download your free copy today! 

The post How To Eat To Support Your Hormones Over The Holidays appeared first on Katie Bressack.

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I love this time of the year, fall foods are some of my favorite, especially anything pumpkin! If you love pumpkin as much as I do you will just love this healthy pumpkin spice energy balls recipe. It’s a great snack to help satisfy your sweet tooth and is helpful for hormones because of the cacao nibs which have both iron and magnesium in them.

Pumpkin Spice Energy Balls 

Ingredients:

  • 1 1/2 cup quick oats
  • 1/2 cup pumpkin puree
  • 1/2 cup natural peanut butter (no salt/sugar added)
  • 1 tablespoon of honey
  • 1/2 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla oil
  • 2 tablespoons of flaxseed meal
  • 1/4 cup cacao nibs

Directions:

  1. In a large bowl, combine all ingredients
  2. Roll dough into balls and place on a baking sheet or plate
  3. Place in the fridge for about 1 hour! This will last in the fridge for about a week
  4. This recipes makes about 20-25 depending on how big you make the balls

Looking for more healthy recipes that are easy to make and support your hormones? Check out my new recipe book full of healthy morning drinks, breakfast, lunch, dinner and treats! 

The post Pumpkin Spice Energy Balls Recipe appeared first on Katie Bressack.

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 Client success story Recconnecting with your body

Do you ever feel disconnected with your body… either that time of the month is a mystery to you, or you have no clue why you feel bloated all of the time?

Today we are catching up with Sofie. She was part of my early spring Happy Healthy Hormones bootcamp. She joined the program because she had a strong desire to feel more connected with her body. At the time, she felt disconnected and wondered why she often felt bloated and wanted to know how her hormones were truly affecting the way that she felt every single day.

After eating for her hormones for a few weeks and applying all of the information she learned in the bootcamp, she started to feel more connected to her body. She is no longer bloated, doesn’t crave sugar, and now knows what to expect that time of the month.

Watch Sofie’s story! It’s really an empowering and inspiring story.

If you are ready to discover how eating for your hormones can make all of the difference in the way your body feels, the next and last round of 2018 of my five-week group program starts on Monday, September 10th. The last day to join this program is Friday, September 7th.

You can get all of the details of this hormone balancing program here and if you have any questions please send Katie a note. She can jump on a quick call with you to make sure that this is the best program for your health and hormone needs.

The post Recconecting With Your Body appeared first on Katie Bressack.

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 Client Success Story

If you can’t stop craving sugar, then you are in for a special treat. Today we are catching up with Kristina who was part of my five-week Happy Healthy Hormones bootcamp earlier this summer. She joined the bootcamp because she was ready for more energy, had a desire to feel more comfortable in her clothes and wanted to know what to eat… cause there is just way too much info out there when you start to google!

I caught up with Kristina last week where she was so happy to share how her sugar cravings are gone, her bloating has dissapeared and she has her energy back. Watch our mini reunion below!

I know that we talk about sugar cravings a lot in our community since our cravings for sweet treats are so deeply connected to all that is going on in our lives…

  • If you’re not getting enough sleep… you’ll crave sugar
  • If you’re stressed… you’ll crave sugar
  • If you need a hug… you’ll crave sugar

Just so you know… I don’t want you stop having treats, that would just be cruel and unrealistic! That’s why it’s super helpful to create a kinder realationship to your cravings, so they don’t take over your life.

But how?

Well, it all comes back to eating in a way that supports your hormones and eating the most delicious foods that are providing you with the nutrients you need SO you can have your favorite treats without having those intense sugar cravings.

If you are reading this and thinking, “Katie, there is no way I’ll never crave sugar,” (whether that is ice cream, chocolate or bread) then I’d love for you to join my free online workshop next Tuesday evening at 5:30 p.m. (pst) where I’ll be sharing…

  • What it actually looks like day to day to eat for your hormones. It’s not as challenging as it might sound! It’s actually delicious, (chocolate included!!), plus it helps your body feel more nourished and satisfied so you can say goodbye to those hangry feelings for good!
  • Why our cravings won’t go away, just because we want them too! But even more important is how magical our cravings can be. If you think about it, sometimes our cravings are the only way our body can speak to us. I’m going to help you discover how to listen to your body and give it the specific things it’s looking for. 
  • It’s time to befriend your liver! Not only does it help to eliminate toxins from your body, BUT it also plays a very important role with our hormones aka stubborn weight gain, moodiness etc. 
  • That digestion is key to support our overall energy, mood swings and period pain. If you feel bloated, have irregular bowel movements then this is a webinar you won’t want to miss. 
  • How important our lifestyle is to our overall well-being. I’m going to lead you all through a guided meditation to help you unwind after your day and show you how deep breathing can be an easy way to start supporting your body.
JOIN THE LIVE WEBINAR: TUESDAY, AUGUST 28TH AT 5:30 P.M.  Reserve your seat below to attend EATING FOR YOUR HORMONES

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If you are already inspired and ready to take steps to support your hormones, registration is now open for our signature five-week program dedicated to supporting your hormones starting on Monday, September 10th. You can learn more about this program here. If you are ready to join us, sign up soon!  I’m only accepting ten ladies into this program so doors might close sooner than expected!

The post Can’t Stop Craving Sugar? Watch This! appeared first on Katie Bressack.

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Client Success Story

Today we are catching up with Kelly, who was part of my first bootcamp this January. She joined the five-week group program because she was ready to learn how to have a better period every single month. She had been dealing with heavy periods and cramps for a very long time.

She started to notice changes within a month of making tweaks to her diet. The first period she had after completing the program was the best one she had in years!! After completing the bootcamp her period was much lighter. By the second month she didn’t even know her period was about to arrive because she NO longer had cramps!

You can hear Kelly share her experience with the five week group program in the video below. She explains how different she feels in her body and how the small tweaks she made really helped to balance her hormones.

If you’d like to have a client success story like Kelly and experience better periods every single month, plus feel more energized, have less sugar cravings and have a true understanding of the best foods to support your body then we’d love for you to join our group program.

Our Happy Healthy Hormones Bootcamp Starts September 10th!  

This will be the last group program of the year! If you’d like to join us be sure to sign up soon as I’m limiting the group to ten ladies, I want to keep it small and intimate so you have tons of support from me. 

If you have any questions you can check out all the details here or send me an and we can set up a time to chat to make sure this is the best next step you can take for your health and hormones.

The post Kelly No Longer Has Heavy Periods Or Cramps appeared first on Katie Bressack.

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