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I'm feeling so well. I've lost 12lbs for the first time in a long time!
Helen Swift - Vitality Goddess
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Published: 16/07/2018

Zesty Lemon Chia Pudding

Summer is absolutely here! 
 
And in our house, just before schools break-up, I've had a little plan ahead for quick and tasty meals.....because I know our usual schedule will go out the window over the holidays.  However, tasty & supportve meals CAN STILL feature!  I look towards the quick to prep, batch-up kind of meals....and if you are scratching your head for ideas, absolutely use this idea below!
 
4 servings
 
  • 3 & 1/2 cups of Unsweetened Almond Milk

  • 1/2 cup of Lemon Juice

  • 2 tsps Brown Rice Malt Syrup (or honey)

  • 2 tsps of Vanilla Extract

  • 1 cup of Chia Seeds

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Is there a LINK between anxiety & our hormone levels?

 

Oooh yes...

When I learnt this, I felt like a huge piece of the puzzle fell into place.  It wasn't "just me" or something I had to "work against".  Understanding how my hormones worked, empowered me to be able to take actionable steps to stop the debilitating anxiety, the hormonal roller coasters....& bring me to the wellness I have today.

I feel very much compelled to right a wrong with how Womens hormonal health is perceived...so yes...this is probably one of my my most personal blogs to date... In sharing, I hope that it may be able to help you, or someone close to you that may have been told "it's an age thing" or "you've got stress??? How about what's on my plate??"

Feeling anxious is very common, but that shouldn't be mistaken for 'normal'.

What we have on our plate this year, how contactable we are, how multi-tasking we can be, is more than humans have ever experienced before.

Our natural cortisol (stress) hormone is a great survival hormone, which gets to run the show under stressful times...to help us fight or take a flight.

But when it gets released, all our other hormone production has to take a back seat.  This includes the THYROID hormones & our anti-anxiety hormone PROGESTERONE.

 

Here's some ways cortisol can run rampent:

  • caffeine (!)
  • emotional stress (relationships/family)
  • perceived stress (what people may think of us /// what might happen)
  • nutritional stress (ie foods that irritate our gut)
  • physical stress (too much/little movement)

 

Do any of these ring true for you?

Now what is very interesting, is the anti-dote of cortisol is progesterone....we don't just make progesterone for fertility purposes....it is our anti-anxiety, antidepressant hormone.  Progesterone is produced in the 1st half of our cycle in our adrenal glands, if we are not busy bees making cortisol.  Through the menopause this lovely glands are also our main site for producing the juicy oestrogen hormone too.

So we need to take care of these glands! Especially if we want to have a smoother ride through the menopause, as well as feel calmer today.

Fast forward to my missing cycles, PCOS and anxiety....it all linked back to my adrenal glands multi-tasking their way through each & every day.  I just didn't know how important my adrenal glands were.

Now, you might be wondering what the solutions are.  Maybe you're curious if this sounds like you too.....about what you can eat to help, & if you've got time to cook it!  Or you're nervous your busy life can't fit in self-care?  I get it, I really do!

Because I'm super busy, and I have to say it...a little impatient...I had to develop a method that would work for me - nourish my body, & save time.  I cannot tell you how much I rejoiced when I got my periods back!  It showed that my hormones were balancing through the month.  The wonderful thing is, balancing your hormones DOES result in increased energy, clearer skin, naturally balancing your weight & stress naturally dialling down.

So, rest assured, I designed my online program to help all Women stay full, save time & nourish their bodies.

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Published: 08/06/2018

Banana Coconut Granola

THE BREAKFAST OF MY DREAMS
 
...and the most popular one amongst my Vitality Goddess Online clients.
 
This simple batch-up recipe has libido boosting pumpkin seeds, and satiating coconut flakes...that work wonders on eliminating sugar cravings.
 
The question will be...how long can you make the batch last for?! (it doesn't last long in my house!)
 
Happy baking!
 
6 servings
 
  • 2 cups Gluten Free Oats (rolled or old fashioned)

  • 1 cup Unsweetened Coconut Flakes

  • 1/2 cup Pumpkin Seeds

  • 1/2 tsp Cinnamon

  • 1/4 tsp Sea Salt

  • 1 Banana (ripe, mashed)

  • 2 tbsps Coconut Oil (melted)

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Are you feeling like you have stubborn weight that just won't shift??

Maybe you've been told its's just "your age" or to "get used to it" or worse...."to exercise more & eat less"?!

NO WAY :-)

I truly feel that applying old concepts of "exercising more & eating less" just DOESN'T work for us from midlife...stressing the system & working out for longer is an old paradigm, that simply isn't working.  

It's time to apply the bang-up-to-date, research-proven methods & put them into action.

Which means exercising SMARTER and getting NUTRIENT DENSE foods in.

Menopause & the 10 or so years leading up to it (known as peri-menopause) has always had a bad press, as with the loss of oestrogen comes with increased risk of:

  • bone-density loss
  • The increased risk of coronary heart disease
  • Stubborn weight gain (esp. around the thighs & bottom)
  • Libido running low

Does any of this sound familiar?

The brilliant news, is that there are some simple natural actions you can take....today!

I've cherry-picked a couple of evidence-based studies that I use within my 5-week online Goddess Program, as these are the methods we work on together through a well paced journey of nourishing nutrition & lifestyle.

I'm always blown away with the results we see each time!  Here's 2 action-points for movement in mid-life, that I think you will love:

1) Exercise SMARTER NOT LONGER

I just have to share with you the most  recent published journal; a 16 week study amongst a group of obese post-menopausal women - one group started endurance training, the other did short-duration, high intensity workouts.  Both groups were monitored with their fitbits, had a diet guideline & monthly meet-ups.

The high intensity group (also known as HIIT) LOST DOUBLE the body fat to the endurance group.  A whooping 8.7%!!  This is very meaningful, and very exciting, as it actually takes LESS TIME to carry out & yeilds more results.

So ladies, when you are deciding on your Summer goals for 2018, bear in mind the bone-building, fat reducing HIIT type of exercise that you will find through a number of types of exercise like:

2) Exercise to improve INSULIN SENSITIVITY

Our insulin sensitivity controls our blood sugar levels.  Improving our insulin sensitivity helps us to reduce insulin resistance (which can lead to diabetes) and reduce our risk of diseases.  

Regular exercise helps us to store sugar in the muscles for up to 48 hours.  With resistance training (ie - using weights) showing the best for effectiveness. 

This is true even in peri-post menopause (see the study here) This is truly empowering as you DO NOT HAVE TO put up with central body fat because of your age.  Find a safe way to start lifting light weights ladies!!!

 

If you would love an action plan to nourish your body & get exclusive home HIIT workouts for home....I bet you'll love my fully interactive Vitality Goddess Program!

 

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Published: 07/06/2018

Roast Tomato, Lentil and Feta Bowl

4 Servings

 

Ingredients

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