Naturopath, nutritionist and herbalist Cassie Mendoza-Jones. Picture: Supplied. Source: Supplied
IF the hectic lead up to Christmas is playing havoc with your hormones, here's an eating plan to heal your abused endocrine system.
Naturopath, nutritionist and herbalist Cassie Mendoza-Jones has created six different weekly meal plans - Weight loss, Sugar-free, Hormone balancing, Gluten-free, Paleo and Vegetarian - exclusively for news.com.au readers.
The delicious, wholesome and nutritionally-balanced 7-day eating plans will put you on the path to reaching your wellbeing goals without feeling deprived or going hungry.
Stress hormones such as cortisol can shut down metabolic processes and cause heaps of other heaps issues.
But Ms Mendoza-Jones reckons there are things you can do, such as increasing your fibre intake and eliminating sugar from your diet, to achieve hormonal harmony.
"Increase your intake of cruciferous vegetables, such as broccoli, brussels sprouts, cabbage and cauliflower, because they are high in indole-3-carbinols, which help to prevent your body from absorbing toxic forms of oestrogens," she says.
"Eat whole grains. Change from white rice to brown rice, white bread to spelt or grainy sourdough, and enjoy quinoa and buckwheat.
"Keep up the good fats. Eat a portion of oil-rich foods, including oily fish, nuts, seeds and cold-pressed vegetable oils everyday. They help to balance your hormones by encouraging your cells to respond to hormonal triggers more effectively."
Naturopath, nutritionist and herbalist Cassie Mendoza-Jones. Picture: Supplied. Source: Supplied
The Elevate Vitality founder also suggests consuming at least three helpings of phytoestrogens each day, reducing bad fats and cutting out caffeine.
"Choose organic food as much as your budget allows, as it helps to reduce your exposure to harmful xenoestrogens and other toxins," she says.
"To keep your hormones in balance your food needs to be as natural as possible so try to avoid foods containing preservatives, additives and artificial sweeteners.
"Try some herbs. Some of my favourites for balancing hormones and reducing female hormonal/reproductive issues include Shatavari, Peony, Licorice, Chaste Tree, Dong Quai, Black Cohosh, Blue Cohosh, Lady's Mantle, Vervain, Schisandra and Wild Yam. These are most effective when prescribed by a naturopath or herbalist."
Elevate Vitality hormone balancing meal plan. Picture: Elevate Vitality. Source: Supplied
HORMONE-BALANCING MEAL PLAN
MONDAY
Breakfast: Natural yoghurt with grated pear & almonds
Mid-morning: Veggie sticks with hummous
Lunch: Almost-Baked Eggs & Veggies
Mid-afternoon: Rice cakes & hummous
Dinner: Grilled organic chicken breast topped with olive oil & herbs, 1 bunch asparagus spears & wilted spinach
Supper: Licorice tea
TUESDAY
Breakfast: 2 poached eggs on mushrooms, spinach & parsley sauteed in coconut oil
Mid-morning: 1 piece of fruit with a sprinkling of chip seeds
Lunch: Lentil & haloumi salad. Dress with apple cider vinegar/lemon juice and flaxseed oil
Mid-afternoon: 2 Cleansing bliss balls
Dinner: Steamed barramundi with roasted cauliflower & leeks
Supper: Nettle tea
WEDNESDAY
Breakfast: Bircher muesli
Mid-morning: Green veggie juice with a few almonds
Lunch: Grilled salmon & lentil salad
Mid-afternoon: Natural yoghurt, 1 tbsp. LSA & 1 tbsp. muesli
Dinner: Grass-fed steak with cauliflower mash & steamed greens
Supper: Peppermint tea
THURSDAY
Breakfast: Oat porridge made with coconut milk and topped with goji berries & chip seeds
Mid-morning: Veggie sticks with green tahini (tahini made with coriander)
Lunch: Organic chicken with quinoa & salad
Mid-afternoon: Blueberries topped with 1 tbsp. almond butter and cinnamon
Dinner: Anytime Omelette Wrap
Supper: Chamomile tea
FRIDAY
Breakfast: Blueberry Breaky Quinoa
Mid-morning: Dandelion latte with almond milk
Lunch: A green salad with 1-2 boiled eggs & leftover roasted veggies from dinner
Mid-afternoon: Cleansing Bliss Balls
Dinner: Spice-rubbed baked white fish with roasted sweet potato & rocket topped with seeds
Supper: Apple Berry Lasagne with Coconut Crumble
SATURDAY
Breakfast: 2-egg omelet with garlic, leek, rocket, mushrooms & 1 piece sourdough toast with organic butter
Mid-morning: Veggie sticks with homemade avo dip/guacamole
Lunch: Leafy salad with wild Atlantic tinned salmon, feta, apple cider vinegar and splash of olive oil
Mid-afternoon: Natural yoghurt with grated apple & chip seeds
Dinner: Pan-fried snapper with broccolini and quinoa, topped with pumpkin seeds
Supper: Homemade Chocolate
SUNDAY
Breakfast: Smoothie made with maca powder, coconut oil, natural protein powder, berries & oats
Mid-morning: 2 Cleansing bliss balls
Lunch: Chicken salad, chickpeas, ¼ avocado & brightly coloured veggies
Mid-afternoon: Homemade Chocolate
Dinner: Crispy Paprika & Turmeric-Spiced Fish with Garlic Veggies
Supper: Nettle tea
Visit Elevate Vitality for more meal plans.
Continue the conversation via Twitter @itsKShort | @newscomauHQ | @cmjnaturopath
Elevate Vitality hormone balancing meal plan. Picture: Elevate Vitality. Source: Supplied
