I’ve learnt a whole lot about hormones through my biz collaborater and hormone expert, Naomi Judge.  As I experience all the changes which come with turning 50 her guidance and wisdom have helped to keep my hormones happy and healthy, leaving me at a healthy weight, with stable moods, increased energy and an all round feeling balanced and pretty fantastic! 

The longer we endure consistent hormonal imbalances, the more difficult it can be to correct certain issues, so I want to make sure you’re looking after your hormones like I do, and it’s easy to do with the help of Naomi who has written up her Top 5 daily habits for healthy hormones below.

Guest post by hormone-expert, Naturopath Naomi Judge

As we age hormone balance becomes even more crucial as your body begins to get into routines and rhythms, it relies on internal and external signals to tell it what to do.

For example, being in a highly stressed state through your 40’s leading into your 50’s and menopause tells your body it needs to store fat to deal with whatever is around the corner which your body thinks could be a famine (your nervous system is still in the stone age).What you were able to get away with in your 20’s is now becoming physically and emotionally noticeable to you.

The time to act is today, and by implementing small habits and hormonal balancing strategies one at a time, you can build strong foundations for another 50 years of feeling fantastic!

To get you started on supporting your hormones today you can follow these five steps:

1) Consume lots of good bacteria in the form of fermented foods, kefir and in some cases a good probiotic. Good bacteria helps to synthesize the right hormones in the digestive tract, including estrogen and thyroid hormones.

2) Consume filtered water free from chlorine and fluoride. Both of these substances have been added to tap water. Chlorine is added to kill off pathogenic organisms, but unfortunately it does not discriminate and also kills good bacteria. Fluoride has been added to prevent tooth decay, but this chemical also affects your immune cells, which are responsible for gut immunity. Too much fluoride can leave your gut open to dormant bacterias and for candida yeast to grow rampantly throughout your digestive tract.3) Increase fibre intake, you should try and eat 40 grams of fibre per day. You can add flaxmeal or chia seeds to smoothies, take pectin supplements or slippery elm, or simply increase fibrous vegetables, such as avocado, broccoli, and celery.

4) Meditation helps to balance hormones by reducing cortisol and testosterone, at the same time elevating feel good hormones such as oxytocin. Oxytocin is your best friend in hormone-land, which can also be boosted through massage and regular orgasm.

5) Change up your exercise routine. Too much intense exercise daily can reduce good estrogen levels and elevate testosterone and cortisol. Include a nice balance between light yoga, walking, strength training, intense or short burst training a few times per week.

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

Do you feel like BURNT TOAST!?

Do you always say YES?!

As women we are socialised to feel responsible for the feelings and well-being of those around us, pushing our own well-being and needs aside.

We’ve been brought up to be people pleasers and avoid conflict.

Remember your teachers who commend you for getting along with everyone in class?

Your own parents who smother you with love when you say yes to everything they’ve suggested?

From childhood we’re taught not to defy authority so ‘yes’ becomes engrained in us.

We want to please others so that we fit in, are well-considered and liked by our peers.

We say YES because …

We want to get along.

We want to be nice.

We don’t want to hurt other people’s feelings.

We worry that saying no will break our bonds.

We don’t want to feel disapproved of.

We don’t want to be rejected.

But saying all that YES is to our own detriment and can lead to our physical and emotional needs not being met, ultimately leading to resentment, stress and burnout.

PAY YOURSELF FIRST

For most of us it is very easy to say “yes”.

But for many of us, it’s just not so easy to say “no”.

Take it from me, saying no takes training, practice and time.

Practice saying no.

By taking pause and checking in with yourself and whether what you really want to say is ‘no’.

By listening to cues that it’s time to ease off (before you collapse like a house of cards).

Or if ‘no’ is too confronting what about “not right now”?

Or, “can I think about it and get back to you?”.

Feel the fear but make the change anyway.

At first you might feel like crap for saying no.

Eventually you will feel proud… and healthier because ‘no’ is the first step in saying ‘yes’ to you.

Remember, there will be plenty more opportunities to say yes!

PAY YOURSELF FIRST

If you’ve been saying YES too often, you might find your stress hormone, cortisol, is riding high!

This can become dangerous and lead to health issues like weight gain, sleep disorders, acne, sleep disorders and impaired immune system. 

Learn to Calm Your Cortisol by saying NO and by feeding your body these cortisol soothing recipes in my FREE CALM YOUR CORTISOL ebook  >>>>>>>>

Bren x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

We all know that eating a diet rich in greens is one of the best things we can do for our health, and as long as we are eating them, we really can’t go wrong. But often we get stuck on just eating our faves, or what’s trending #kale.
 
So here’s a quick reminder of some super valuable greens which pack a powerful punch of nutrition, containing an array of vitamins and minerals which benefit our kids’ health enormously, as well as having wonderful cleansing and hormonal detoxing effects for those who might be experiencing hormonal symptoms like heavy periods, mood swings, anxiety, bloating, weight gain, skin issues, sore muscles and more.
 
Below I’m sharing a list of the Top 5 Greens in terms of nutrient density from the Centre of Disease Control and Prevention.

Here we go:
 
1) Watercress – Is a close cousin to cabbage and rocket (arugula) and is the super star of all greens receiving a perfect nutrient density score of 100%!!  It’s delicate and peppery and can be added to your salads or smoothies, and because it’s a winter veg, it’s great to throw into your soups and pastas.

2) Chinese Cabbage – part of the cruciferous vegetable family and great for detoxing and reducing inflammation.  My kids love it in fried rice and it’s really yummy in salad 

3) Chard – Also known as Silverbeet or Swisse chard. In Australia we are mostly familiar with the “Fordhook” variety which has big white stems and large dark green leaves. Chard is full of anti- oxidants and is great in salads, Cheese and Spinach Triangles and curries.
 
4) Beet Greens –Don’t throw the leaves of your beets out! They are full of fibre and great for cleansing and are in fact more nutrient dense then the round beet itself! They are yummy in salads, lightly steamed and sautéed, and I also throw them into smoothies.
 
5) Spinach – Rich in iron and so restores energy, increases vitality and improves the quality of the blood, and is wonderful for detoxifying. I love it chopped up in salads, added to soups like my Spinach, Lentil and Spinach Soup,  and smoothies, like my Ginger, Mint and Green Apple Smoothie

Finally, by no means dismiss kale (15^th on the list!) and it’s myriad of benefits. I personally love it in my green smoothies, stir fries and scrambled eggs,  and the whole family loves it as Crunchy Kale Chips 

SPECIAL OFFER

Until midnight Monday 26th November I am excited to offer you one SUPER SWEET BLACK FRIDAY/CYBER MONDAY DEAL!!

Right now you can get my 6-part Women’s Wellbeing Video Series“6 Simple Steps to Reset Your Hormones and Shed Stubborn Weight,” which I created with Naturopath Naomi Judge, for only $23!!!
 
We created this series to give you the tools and knowledge to get your hormones humming and help you shed stubborn weight.

If you’ve hit a stubborn weight plateau, or your hormones are haywire save $34 and grab your video series (plus bonuses!), before it’s too late. 

Best wishes,
 
Brenda x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

It surprised me how many people hadn’t heard of it.

Burst training is basically a type of exercise that you can do anywhere, anytime and which saves you a bucket load of $$ on gym memberships or special equipment

You might know it as High Intensity Interval Training (HIIT).

Basically, it’s working your heart rate almost to the maximum for about 30-60 seconds, immediately followed by low intensity, or in my case, resting, for a minute or two. And repeat.

My favourite form of burst training is sprints.

I power walk down to either the local oval or beach stairs, and sprint, rest, sprint, rest about 8 times.

Burst training can be done in many different ways.

For example – running on the spot, on a stationary bike, using a skipping rope, swimming ..the options are endless!

Why do I do Burst Training?

• As a busy working mum, I particularly love how time efficient it is. I’m usually done and dusted in half an hour (including the walk to and from the location). You’ve got to love maximum benefit with limited time!
• It burns fat incredibly efficiently
• It boosts my metabolism
• It reduces inflammation in the body
• It’s great for toning muscles
• It makes me feel energised
• It doesn’t put stress on my body like other forms of cardio exercise
• It balances my hormones
• It doesn’t flare up my dodgy neck and back issues
• Gets me out into nature, getting Vitamin D and helping to set my circadian rhythms
• Keeps ageing at bay

I usually aim for 2 x sessions per week, interspersed with 1 x session of weight training and power walking the rest of the days and once home, I usually follow up with a ginger, mint and green apple smoothie or this anti-oxidant smoothie.

Naturopath Naomi Judge and I talk in depth about the right type of exercise for balancing hormones and shedding stubborn weight in our Break Through! Signature Cleanse. Find out more about the cleanse here. 

Bren x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

There are many potential reasons why weight plateaus or health suffers and Naturopath Naomi Judge and I totally understand the frustration. We’ve been there. And in our private work we see many women just like you who have “done everything right” but are not getting the results they are after. Don’t give up! Keep going! We’re here to help you.

In this video we share some insights which have helped hundreds of women break through their barriers to a body they love.

Bren x

Resistant or stubborn weight is such an emotional and frustrating subject for many, due to the fact that women have been trying to lose the extra 5-10 kilos for years and are failing miserably. When something is not working, then it is time to try a different approach. If your body is in perfect hormonal harmony, thyroid, adrenals and all systems balance. You should be able to have 2 to 3 healthy meals a day, exercise moderately, and feel fantastic in a body you love.

The gist to losing that resistant weight is to stop, slow down, and listen to your body. Create the perfect environment inside and outside your body to enable it to be where it wants to be. Our bodies have the innate power to heal. Give your body and mind the tools they need, and you will get your desired outcome.

Break Through! To Feeling Fantastic in a Body You Love is a formulated program developed  by myself and Health and Lifestyle Coach , Brenda Janschek.

This e-course is aimed at helping you Break Through! your weight and health barriers. We hope to see you there.

Guest blog from Jessica Donovan, The Energetic Mama

I am sure all you women out there will agree that the effects of your hormones can be pretty darn powerful! They can cause havoc to our physical, mental and emotional health! Our hormones can make us tired, moody, teary and angry. They can make us gain weight, become bloated and develop depression. We can become ravenous, crave sugar, and suffer with headaches and anxiety when we are ‘hormonal’

On the other hand our hormones are what make us women. They give us our curves, give us our womanly energy and sex drive. They allow us to become mothers and are responsible for our nurturing nature.

The key to living happily with our hormones is Balance! But in this fast paced, toxin loaded world how on earth do we achieve such balance?

Many hormone imbalances are associated with a situation of ‘oestrogen dominance’ or too much oestrogen in relation to progesterone. This can mean your oestrogen levels are too high, your progesterone levels are too low, or both.

Sugars, refined grains, environmental oestrogens (found in plastics, pesticides, toiletries and cosmetics) and poor liver health can all contribute to an imbalance in the ratio of oestrogen to progesterone.

Blood sugar balance

If you have a hormonal imbalance it is especially important to avoid sugar and refined carbohydrates. Base your diet on lots of fresh vegetables and salads with clean protein such as eggs, fish and nuts and pasture raised meats.

Environmental Oestrogens

There are a number of chemicals in our environment that act as hormones when absorbed into our bodies, known as xeno- oestrogens. We are exposed to these chemicals in the form of pesticides on the food we consume, soft plastics used in food packaging and many cosmetic products. To avoid exposure to these chemicals

• Eat organic produce where possible
• Minimise the use of plastic wrapping on your food
• Invest in a stainless steel drink bottle.
• Use naturally based cosmetics, being especially careful to avoid parabens.

Liver detoxification

The liver has an important role to play in hormone metabolism, so it follows that keeping the liver happy improves hormone levels. Look after your liver by

• Limiting alcohol and caffeine which put extra stress on the liver, leaving it less energetic to deal with hormone balance.
• Consuming cruciferous vegetables including cabbage, cauliflower, broccoli and brussel sprouts which contain a constituent that helps to improve the metabolism of oestrogen in the liver.
• Drink Fresh lemon squeezed in water, especially first thing in the morning, which aids liver function.

Maintain a healthy weight

Oestrogen is responsible for depositing fat around your abdomen, hips and breasts, giving you your womanly shape but carrying extra weight increases your oestrogen levels, which leads to even more weight gain. To break this cycle eat well and move every day to help you reach and maintain a healthy weight.

Jessica Donovan is not your typical naturopath. She is a foodie, enjoys a glass of wine and loves dark chocolate.

She doesn’t believe you have to be perfect to be healthy. She believes having GREAT health is achievable for everyone.

She has over 13 years clinical experience as a naturopath and was inspired to create a program for mums after seeing so many mums in her clinic that were tired and overwhelmed and suffering with hormonal imbalances, digestive discomfort and stress symptoms.

Energetic Mama is a 3 step program Nourish – Balance – Rejuvenate to help mums feel their best. You can find out more here http://energeticmama.com/

Find her on facebook  https://www.facebook.com/EnergeticMama

Buy Jessica’s new ebook, Energetic Mama here

Melissa Ambrosini is a young, inspirational and kick-ass Holistic Health & Life Coach who has recently launched a successful e-book 12 Steps to Wellness complete with fantastic tips on how to lead a beautiful, nourished life.

Lately, I’ve become aware of lots of girls around me suddenly turning into teenagers and starting high school, changing friends, wearing make-up and shopping for cool clothes. I think Melissa is a great and aspirational role model for these girls, so I thought I’d do a quick interview with her to get some quick tips on how to handle some challenges these girls may face.

Tell me about yourself and your business. What made you start it, and what are its objectives?

My name is Melissa and I am a holistic health + life coach, speaker, writer, and self-love teacher. Four years ago, I was a model, dancer, presenter, and actress. But, after experiencing severe burnout and a cocktail of health issues, I realized that something had to shift. This led me to weeks in hospital where I decided I wanted to cure myself of adrenal fatigue and thyroid problems. Consequently, I became fascinated with holistic health. After practicing as a holistic health coach for a while, I realised that it’s not only about what you put in your mouth, it’s about the thoughts you think, moment-to-moment. I believe these go hand in hand. I want to inspire people to take back control of their health and life and live the life they have always dreamt of.

Given teenage years are a very important period for development and discovery, what would be your Top 7 health & lifestyle tips for teenagers?

• Don’t compare yourself to others. Remember: You are perfect exactly the way you are.
• Nourish your body with fresh, whole foods, green juice, filtered water, and clean food.
• Get active. But, make it fun. Take up a sport you enjoy with your friends. Move your body every day.
• Get loads of sleep and make it a priority.
• Practice self-love and self-acceptance.
• Be yourself.
• Play and have fun.

How important is a wholesome, healthy diet for teenagers in particular?

A wholesome, healthy diet is extremely important! Teen years are  when the hormones are going a little crazy so we need to make sure teenagers are really nourishing their bodies with clean food and lots of sleep.

What are your friendship tips for teenagers?

Don’t compare yourself to your friends. Just be you! Don’t be jealous or judgmental. Be happy for your friends and love them with all your heart.

In your opinion, are there things that teenage girls should avoid doing and thinking?

Avoid comparing yourself to others. This can lead to all sorts of silly decisions when you start comparing.

Teenage girls are at an age where they start to experiment with make-up. What is your point of view on commercial beauty products versus alternative?

I believe it’s our job to educate these beautiful young girls about why organic and natural skincare products are so important. If they don’t understand, they aren’t going to make the right choices. In saying that, I would really encourage these beautiful girls to let their real beauty shine and help them realise real beauty comes from within. It isn’t all about the makeup and clothes they wear.

What do you value most in life?

Living from my heart is what I value most in life.

Do you have any personal indulgences?

I love getting a massage, a mani, and a pedi. I also love making (and eating) my raw cacao bliss balls. Here’s the recipe http://pathtowellness.com.au/cacao-balls/

We love your style. What are your wardrobe staples and favourites?

Thank you that’s very sweet. I have a good pair of boyfriend jeans that you can dress up or down + loads of white, grey, and black  tees and singlets which go with everything.

Would you like to share your favourite healthy recipe?

I have so many favourite recipes. But, for a treat or dessert, I love making these raw chocolate cherry brownies http://pathtowellness.com.au/raw-chocolate-cherry-brownie/.

This protein power salad is great for lunch or dinner http://pathtowellness.com.au/protein-power-salad/.

Both these recipes are jam packed with superfoods, vitamins, and minerals + they taste delicious!

I am a fully qualified holistic health and life coach. I received my training from the Institute for Integrative Nutrition. I was trained in over one hundred dietary theories and studied a variety of practical lifestyle coaching methods.

Drawing on this knowledge, I will help you create a completely personalised Path to Wellness that suits your unique body, lifestyle, preferences, and goals.

Connect with Melissa:

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