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Blog  /  October 17, 2016

Let’s Talk Hormones

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Oh the joys of hormones…

Well we all have them and I’m sure the majority of us know a little bit about them from our 6th grade health class. However, I am willing to bet that most of us don’t realize their importance and the role they play in our overall health.

Mood swings, weight gain, acne, fatigue, digestive issues.. Any of these sound familiar? I am no expert, and certainly no doctor, but coming from someone who has experienced hormonal imbalances for several years, I wanted to share my thoughts on the subject.

I have done endless research on hormones and what causes them to run out of control. There are a few things that have stuck with me from hours of looking at the computer screen. But first off, let me start by sharing a little bit about how hormonal imbalance has impacted my life.

When I began working out and eating healthy consistently, I fell in love with the “fitness lifestyle”. It became my primary focus, main priority, and biggest passion (and is still a very strong passion of mine). I don’t think it’s bad to prioritize fitness or your health, but taking it to an extreme is another story. I wouldn’t say that I ever had an eating disorder, but my diet became very restrictive and structured. I would never touch a cookie, or anything with added sugar (remember, everything in moderation). I had to eat every 3 hours, no later, no sooner. After a year or two of exercising intensely and eating very restrictively, I started to notice some changes with my body. No period (sorry, gentlemen), increased acne, extreme tiredness, and acid reflux, just to list a few. I knew something was off, and I was determined to find an answer. Hence, when all the research began…

There are multiple causes for hormonal imbalances. However, being so involved in the health and fitness industry, I think there a couple that are more prevalent to this post..

1. Undernourishment– Day after day, girls strive for the “perfect body”. Well, I’ll be the first to say that there is NO such thing as a perfect body, and that is a great thing. And it is very disheartening to see social media and Hollywood create an image of the “perfect body” that is so unattainable, and most definitely not healthy. In order to reach this goal, many of us don’t eat according to our body’s needs. In extreme cases, this may come in the form of an eating disorder. If you’re an active individual, you need to eat to fuel your body properly! My biggest piece of advice here.. Balance, balance, and more balance. If you follow my social media accounts, you probably aren’t surprised to hear this, yet again. Do NOT deprive yourself of your favorite foods. But with that being said, don’t neglect those micro nutrients that your body needs, either. Oreos, doughnuts, and french fries are great, but so are sweet potatoes, berries, and avocados. For a healthy dose of fat, try my Spicy Pesto Avocado Sauce or Horseradish Salmon recipe! Be sure to eat according to your activity level. And if you need help in this area, please email me!

2. Overtraining– For some, rest is not a very favored concept. But, it is just as essential to your training routine as your workouts are. Exercising excessively is a prime suspect in hormonal imbalances. Just as you need to exercise your muscles in order to gain strength, they need rest in order to rebuild and repair. Treat your body with kindness, it’s the only one you have (and it’s a pretty awesome one, too)!

So now that we’ve covered some common causes of hormone imbalance, let’s get to the good stuff- some solutions! Like I mentioned before, these are what I found to be beneficial to me. Obviously, everyone is different and while I wish I had the cure-all answer for everyone, I do not. I encourage you to take away what you wish and hope that this information helps you figure out what works best for you!

1. Healthy Fats- Avocado, coconut oil, almond butter, salmon, and grass-fed beef are all great sources of healthy fats, and pretty tasty, too. A good balance of Omega-3 and Omega-6 fatty acids are essential for healthy hormone production. Unfortunately, there’s no doubt that fat has gotten a bad rap over the years. But, it’s important to note that healthy fats can really do your body some good. Don’t be scared to eat the healthy fats, like the ones listed above. Yes, they are higher in calories, but they are also packed with lots of benefits. Regulated hormone levels, a boosted metabolism (potentially aiding in fat loss), and healthier hair, skin, and nails are just some of these health benefits. Here is a more in depth article explaining the importance of including healthy fats in your diet!

2. Whey & Dairy Free– As of recently, I omitted all whey protein and dairy from my diet (with the exception of nonfat, plain Greek yogurt). And what do ya know, I have seen a drastic improvement in acne- Thank you, Jesus! If you’re struggling with acne (or other hormone-related problems), this is worth giving a shot. Luckily, I never consumed too much dairy to begin with and I’m not a huge fan of cheese (crazy, I know). So, this transition has been fairly easy for me.  Fortunately, there are a lot of dairy alternatives nowadays, such as almond milk, almond cheese, dairy free ice creams, and plant-based protein powder. Some of my favorites are So Delicious No Sugar Added ice cream, Nada Moo ice cream, Silkalmond milk, and these plant protein powders.

3. Probiotics– AKA the “little magic pill.” A healthy gut can make a world of a difference for your overall health and probiotics help make sure your gut is up to par! Your digestive tract can have a large impact on other bodily functions, like the endocrine system (acne), nervous system (depression/anxiety/stress/memory), muscular system (muscle recovery), and cardiovascular system (heart health). So, simply put: probiotics help promote a healthy gut -> a healthy gut assists in creating healthy body systems -> healthy body systems help balance your hormones. Sounds like a recipe for success to me. Read more here!

4. Avoid Plastic- Water bottles, tupperware, and other plastic household items may be affecting you more than you realize. Avoid heating food in plastic containers or letting plastic water bottles sit in a hot car. Toxins from the plastic are released into your food/water causing a variety of unwanted symptoms starting with a disruption of your hormones. Sticking to glass or metal storage containers are your best bet. Find more plastic-free suggestions here!

5. Fuel Your Body Properly- As previously mentioned, I cannot stress enough the importance of fueling your body appropriately. If you train hard and consistently, then you should eat to fuel your muscles accordingly. If you work a sedentary job and work out every once in awhile, then you should eat to fuel your muscles accordingly, too. Consuming too little calories can wreak havoc on your body, including throwing your hormones way out of whack (I know this all too well from experience). If you need help in this area, please contact me!

There are many other factors that contribute to healthy, balanced hormones, too. So, please do your own research and find the most effective solutions for you! I recommend the “trial and error” method- start trying different solutions to figure out what your body responds to best.

I hope these tips help and provide you with a little more insight into the complicated and complex world of hormones! Please feel free to contact me via email (kelseynicolefitness@gmail.com) or comment below with any questions, comments, or concerns! :)

Xoxo,

Kelsey Nicole

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nourishedbykelseynicole

Kelsey, FNTP, CPT
Coming back atcha with the nourishing food swaps! Coming back atcha with the nourishing food swaps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We've gotten so backwards with our eating habits and diets, that most of us would consider nourishing foods to be "unhealthy!"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, I'm here to bust these common food myths and get you on the road to a nourished body 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today's focus: cooking oils! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next time you load up on cooking oils, you can walk right past the canola oil, sunflower oil, margarine, and olive oil. These oils are highly unstable, meaning they turn toxic at lower cooking temps. And you never want to cook with them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, opt for STABLE cooking oils, like coconut oil, ghee, grass-fed butter, or avocado oil! Not only do these cooking fats stay stable at higher cooking temps, but they also provide essential fat-soluble vitamins, energize your mind and body, and make your food taste so much better! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don't believe me? Just try it for yourself and let me know how you feel + how much better your food tastes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fats #cookingfats #cookingoils #healthycookingoils #saturatedfats
Should you drink coffee or skip it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IMO, coffee has unfairly gained a bad rap over the last couple years. Sure, it shouldn't be used as a crutch for energy, but it definitely doesn’t need to be ditched all together!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As with most things in life, coffee comes with it's boundaries. Outside it's boundaries, coffee can cause: gut distress, hormonal imbalance, adrenal fatigue, etc. I'm sure most of us have experienced the bathroom problems, jitters, and anxiety coffee CAN cause, which is why I think there's so much confusion around coffee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, when is coffee a good thing? Within it's ground rules! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Coffee Ground Rules:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Never drink coffee on an empty stomach. Without food, coffee creates a hormonal catastrophe. It spikes blood sugar and depletes adrenals, leaving you feeling exhausted later in the day and putting your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Add grass fed, raw cream/butter, sugar, and/or collagen to your coffee- but only the real stuff! These REAL ingredients will help regulate your blood sugar and feed your adrenals. The worst thing you can do for your thyroid and adrenals is drink coffee black on an empty stomach!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Opt for high quality coffee that is third party tested. Most conventional coffee beans are packed with mycotoxins (aka mold) that isn’t healthy to consume. Looking for coffee that is third party tested helps ensure the quality and benefits of your coffee. Personally, I like Four Sigmatic, Bulletproof, and Illy coffee!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'd be lying if I said I didn't LOVE drinking my hot, frothy cup of coffee each morning. But since learning to enjoy it within it's limits, I've felt a HUGE difference. I'm no longer anxious or jittery because due to drinking black coffee on an empty stomach! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, tell me: did you know these coffee boundaries? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
As promised, after a CRAZY few days, we’re back As promised, after a CRAZY few days, we’re back to our regular programming... Starting with adrenal fatigue! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you suffering from this thing called “adrenal fatigue?”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Unfortunately, most of us are dealing with a degree of adrenal fatigue- thanks to high stress lifestyles, processed diets, exposure to everyday toxins, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Even worse, most of these common symptoms are considered "normal” 🙅🏻‍♀️ And most of us just deal with them, thinking it'll never change. But we are so WRONG!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if I told you: you don't HAVE to live with brain fog, fatigue, low libido, insomnia, depression, and/or weight gain?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because it’s true!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you bring your body back into balance, these symptoms naturally dissipate, and once again, you can live with energy, vibrancy, and excitement!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you deal with these symptoms of adrenal fatigue, here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. SLEEP. Aim for 8 hours a night and prioritize sleep over workouts. Without adequate sleep, the adrenals will naturally suffer big time! If you have trouble sleeping, try eating a bedtime snack, eating foods high in magnesium, and blocking out blue light.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. EAT. No, 1,200 calories per day is NOT ENOUGH. Eat more balanced meals, about 3-4 hours apart. And, don't get me started on "low carb" diets. Your body needs carbs for energy, so do your adrenals! Eating now carb is the best way to put your body into a chronic state of stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. MOVE. Find a low intensity activity you enjoy (ie. walking, leisurely biking, roller skating) and do it several times a week. If you can get your movement in outside, that's even better. The sun is your best source of Vitamin D! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you suffer from any of these symptoms? What has your experience been with adrenal fatigue? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
In case you missed it, Texas has been dealing with In case you missed it, Texas has been dealing with record breaking temperatures, snow fall, and power outages. *Photo is from day 1 before we knew just how crazy things were about to get!*
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After almost 24 hours without power and water, our water came back on and we’ve experienced intermittent power. I am SO THANKFUL to have a working stove, running water, and warm home. I know so many other Texans aren’t as lucky.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll be back next week to share about adrenal fatigue, coffee hacks, and more nourishing food swaps. But for now, will you join me in praying for Texas? Specifically for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• the restoration of power and clean water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• protection over families and homes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• quick provision over busted pipes and other house issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
• warm food and drinking water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❤️❤️❤️❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #texassnowstorm #snowpocalypse #houstonsnowpocalypse
As someone with a MAJOR sweet tooth, I definitely As someone with a MAJOR sweet tooth, I definitely understand the challenge of sugar cravings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What about you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have a feeling most of us are a little too familiar with the challenge of sugar cravings. And if you're not, I don't think I believe you.. 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, sugar cravings aren't JUST sugar cravings. They're a great indicator that our body needs some specific support! When I started listening to my body and feeding it the nutrients it needed, my sugar cravings practically disappeared. Sure, I still LOVE a delicious sweet treat, but it's no longer an insatiable craving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to gain control over your sugar cravings, too?Here's where you can start:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Eat balanced meals with protein, carbs, and fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Focus on eating whole foods, instead of processed and packaged options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Eat a meal or snack every 3-4 hours.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Drink water with a sprinkle of pink Himalayan salt or sea salt throughout the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These tips will help regulate your blood sugar, meet your nutrient needs, and provide energy to your mind and body. As a result, you can expect to have LESS SUGAR CRAVINGS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who also has a major sweet tooth! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #sweettooth #sugarcravings #kicksugarcravings #balancedmeals
The best Valentine's Day gift for your babe? 💋 The best Valentine's Day gift for your babe? 💋
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Homemade cookies! I mean, is that even a question?!?
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And these Copy Cat Hippie Chip Cookies are just what you're looking for. They’re a homemade version of the BEST cookie from my favorite hometown bakery. Since I no longer live there, I had to perfect this homemade version and I'd say it's pretty darn close. These cookies are chewy, chunky, and sweet & salty. The best kind of cookie, if you ask me! 
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But, in case chewy cookies aren't your thing, I have other delicious and nutritious cookies on the blog, like Paleo Chocolate Chips Cookies and Pecan Chocolate Cookie Dough Bites! 
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To get these recipes, head to the blog and search (at the top of the screen) for "cookies" 👉🏼 @nourishedbykelseynicole
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http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #hippiechipcookies #hippiechip #valentinesdayrecipes #valentinesdaycookies
Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀ Is your liver sluggish? 🤷🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fact of the matter is most of our livers could use a little extra love, thanks to poor diets, stressful lifestyles, alcohol and OTC drugs, and other environmental toxins.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fundamentally, a healthy liver is NEEDED for detoxing toxins, producing hormones and cholesterol (yes, you need cholesterol), storing and delivering nutrients, and providing glucose for fuel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, yeah. Healthy livers are important! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But how do we know if our liver needs some love? Common indicators include skin issues, frequent headaches, digestive upset from greasy/fatty foods, morning sickness, and pain in the upper right abdomen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Luckily, there are many whole foods that naturally support a healthy liver! To give your liver a little extra love, include these liver superfoods in your diet:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Beets⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Dandelion root⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Bone broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Grass-fed liver⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Lemon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today, do yourself a favor and love on your liver! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #liverhealth #liverlove #loveyourliver #liverfoods
When did “eating healthy” get so complicated?! When did “eating healthy” get so complicated?!?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What if we decided to simply EAT REAL FOOD that nourishes and satisfies our bodies?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over the last several years, I've shifted from a low calorie, artificially sweetened diet to eating real, whole foods and let me tell ya...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have energy. My hormones are balanced and my menstrual cycle is regulated. I no longer crave sweets (but, I still love a good-sized chunk of dark chocolate). I feel satisfied and happy for hours after eating. I'm less likely to feel hangry. My sleep has improved, as well as my mood.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Basically, my life has drastically changed. In the best way possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While everyone is DIFFERENT (and this is in no way intended to be a meal plan for anyone), it's a great example of what a typical "day of eating" looks like for me. You'll find lots of nourishing, real foods full of quality carbs, fat, protein, and dare I say... sugar?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want in on this delicious, satisfying, energizing, anti-diet way of life, give your girl a shout! 👉🏼 @nourishedbykelseynicole⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #whatiateinaday #wholefoods #eatwholefoods #metabolismhealth #hormonehealth #thyroidhealth #hormonediet #hormonehealthy
What YOU need to know about PMS⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Monthly PMS symptoms are common, but they ARE NOT NORMAL! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I wish I could scream this from the rooftops because I've seen too many women hopelessly struggle with monthly PMS for years, thinking it's just expected. It's part of "being a woman."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, this couldn't be further from the truth! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The most common PMS symptoms, like headaches, skin breakouts, cramps, cravings, and mood swings, all have a root cause. THEY ARE NOT NORMAL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some common triggers/causes of monthly PMS symptoms include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- A high stress lifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Refined and processed foods⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Thyroid dysfunction⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Nutrient deficiencies⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Blood sugar imbalances⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Excess caffeine consumption⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, if you struggle with PMS symptoms before or during your period, now what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's time to play detective... Manage the emotional and physical stress in your life, test for nutrient deficiencies, support healthy thyroid and adrenal function, eat balanced meals made with REAL food, limit caffeine and alcohol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Moral of the story: DON’T SETTLE FOR PMS!

http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #PMSsymptoms #PMShelp #periodtalk #pmstriggers #causesofpms #pmsisnotnormal
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