How to Eat Your Way to Healthy Hormones

Everyone gets a little hormonal once and again, especially when its close to our periods. I don’t know about you but I get Hangry (angry and hungry – it’s a thing), I get emotional, libido gets crazy and I need to eat all of the dark chocolate!

If this isn’t enough WE all want glow-y skin, happy hormones and a healthy reproductive system… here’s what to stock your kitchen and implement into your daily diet! Get shopping girls…

What to Include in Your Diet For Hormone Balance 

Pulses: Beans, legumes, lentils and split peas are a great source of clean vegan proteins, interchangeable, nutrient dense and quick to cook. I’ve attached an easy and delightful dahl recipe for you to try your hand at.

Clean proteins: I’m you are a flexitarian and eat animal proteins choose them wisely. Pasture raised, grass fed and ethically treated is always a great move. If we’re using this as energy – you want them to have lived a beautiful humane life – which in my opinion we take on. Lamb, beef and chicken are my top picks. Also I try to offset my week with lots of vegetarian options too. BONUS: Liver has the highest source of vitamin A, which is valuable to balancing our hormones.

Healthy fats: Avocado (full of fiber, vitamin E, Olive oil, Coconut oil (super healing and great for hormonal reproduction)– these are all amazing ingredients and what I consider hormone and skin food! Adding fats to our meals allows our body to better absorb nutrients, minerals and vitamins from our food.

Water: This one is huge! The first thing I ask all my clients to do is up their water intake. Being dehydrated can lead to anxiety, headaches, skin irritations… the list goes on. Plus our organs, digestive system, brain and skin are composed of water – so it makes sense that we need to keep hydrated. Also reach for water rich foods – cucumber, citrus, watermelon.

Spice up your life: Cayenne, Curry, Turmeric, Ginger – these powerhouses will contribute to glowing skin, happy hormones, improved circulation, fertility and happy moods! Buy organic if able and add to soups, stews, smoothies and ummm pretty much everything!

Movement and yoga are key:

Stretching and meditation helps ease our minds, which lessens the “fight or flight” mentality: being in this constant state can deplete nutrients, prevent proper digestion and causes stress/anxiety – all of these will throw hormones into a flutter. Lay on the floor/bed with your legs up – this will allow lymphatic circulation in the lower body. By sitting during the day – the lymph fluid builds and we need to naturally release that in order to balance hormones.

Healthy Thyroid: Implementing gelatin into your diet will help amino acids into your blood stream and bringing balance to tryptophan which supports a healthy thyroid (works synergistically with all hormones) and all the general hormones.

RBNbonus: 30 second dance parties, dark chocolate and music also help us smile and balance life out! So grab a girlfriend and have a mini midday dance party now!

Hormone Reset 

Every couple of months I make sure to do a 2-3 day detox; one that is filled with clean proteins, luscious produce and power super foods to; restart my bod, clean-up the ol’ gut & digestion and cleanse any toxins in my mind! If you’re not there YET – then this new smoothie is just for you! Integrate this Green Super Detox Smoothie into your morning routine (after lemon water) at least 3-4 times a week and notice the difference in only a few days!


What you'll need:
1 thumb ginger, chopped
1/4 lemon, deseeded
1/2 tsp cayenne
1/2 tsp turmeric
1 handful of organic spinach
small bunch of fresh parsley (leaves and stems)
1 kale leaf, remove stem
1 tbsp organic coconut oil (or flax)
1 pear or apple (ripe is best)
1 tsp chia
1 tsp flax seeds
1 tsp bee pollen
¼ cup cucumber 
¼ cup beet or carrot tops
¼ cup raw cashews (optional)
½ banana, ripened
½ -1 cup water to liquify.
**Use as much organic ingredients as possible.

What to do:

After washing and roughly chopping all ingredients, add to bullet, vitamix or blender.  Pulse until desired texture.  Add a little more spice or greens if you're able.  Enjoy.  Makes 2 small or 1 large smoothie! **If too bitter add a touch of maple or honey.  

Will result in (not limited to):
~ White & bright eyes.
~ Increased energy (save ½ for the 3pm slump) for home and work.
~ Skin & acne reduced (or eliminated) and inflammatory skin issues subside.
~ High in alkaline foods, which will keep your body and immune system strong to ward off infections & flu.
~ The beginning to optimal health (proper diet, exercise & lifestyle must be balanced too)
~ **Weight loss (once you begin eating clean whole food, naturally occurs)
~ Mood and spirit enhancer ~ your cells and body will dance!
~ Better balanced sleep cycles and wake up feeling rested.
**Was not developed for weight loss.

About Rachel Bies 
Founder of RachelBies Nutrition
CNP & Holistic Culinary Nutritionist
As a CNP/Culinary Nutritionist & Private Chef, Rachel Bies is passionate about nutrition, clean eating and getting people back into their kitchens. Her approach is to help clients eat, live and feel better one person at a time! Food doesn’t have to be intimidating, quite the opposite actually. Rachel’s ultimate goal is to make food fun, sexy, approachable and to help her clients prepare whole foods, with the use of quality products.
Once she introduces the basics, the next step is incorporating simple, nutritious and delicious recipes that you can prepare at home and share with family and friends! Do you want more energy? Increased quality of life through food and lifestyle? New and approachable recipes? Better sleep?
With RacheBies Nutrition, you can achieve all this and begin the path to optimal health. She’s ready when you are!
*specialties include:
Prepared Weekly Meals, Meal Plans, Protocols/lifestyles Makeovers, Nutritional Consultations, Seminars, Culinary classes & More...
Connect with Rachel 






Emily Sawyer