Mint Chocolate Chip Smoothie

MINT + CHOCOLATE = my favorite combo ever ? As a kid I loved mint chocolate chip ice cream and I still do, but I opt for dairy free versions now, like @coconutbliss. But enter the smoothie – the perfect way to get my fix. Plus, this smoothie has the right combo of P+F+F – Protein, Fat and Fiber – three essentials to balancing your blood sugar and keeping you energized.

I feel like talking about blood sugar just isn’t sexy, but it’s often THE most important part to address when it comes to hormones. If you’re dealing with PCOS, PMS, infertility, menopause, stress – all of these are impacted by your blood sugar. Not to mention, if your exhausted, craving sugar and carbs (or eat sugar and carbs alittttle more often than you’d like), there’s a good chance your blood sugar is out of whack.

It really is any easy fix, but as with anything, you’ll have to commit to change and follow through in order to see change. And the best part, in as little as 3 days you can start to feel a shift with your blood sugar. I’ve had diabetics who have normalized their blood sugar just after 3 days. We’ve managed to get their numbers into a normal range – a range they haven’t seen in YEARS! In fact, you can read about one of my diabetic testimonials here and how Elide got off all her meds. 

Ok… but now onto this Mint Chocolate Chip Smoothie. It feels like you’re having dessert for breakfast, but I’ve actually loaded up this recipe with some KEY ingredients that support your hormones, such as avocados, spinach – hello magnesium and healthy fat, plus a healthy scoop of protein to balance your blood sugar. I don’t often use a full banana in my smoothie, but felt it was needed with this recipe. And the key is to balance out that sweetness with protein and fat. 

I should mention that the protein powder I love using is Design for Health Pure Paleo Protein. I always keep vanilla and chocolate on hand. It’s definitely not a cheap protein as it is a grass fed beef isolate (no, it doesn’t taste like beef), but it’s so forth, creamy and perfectly sweet. It also contains 70% collagen, so it’s a two-in-one supplement, which I love! You can order off our site here and save 15% off ALL supplements with coupon code – SAVE15

Here’s the recipe! Enjoy 🙂 

Mint Chocolate Chip Smoothie

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Keyword: dairy free, gluten free, grain free, green smoothies, healthy fats, highfatlowcarb, holisticwellness, low sugar, mint chocolate chip smoothie, paleo smoothies, pff, protein, fat and fiber
Servings: 1
Author: Samantha Gladish

Ingredients

  • 1 small frozen banana
  • 1 1/2 cups unsweetened coconut milk
  • 1 cup fresh spinach
  • 1/4 of a small/medium sized avocado
  • 10-20 fresh mint leaves OR 1 drop peppermint essential oil
  • 1 scoop vanilla or chocolate protein powder or collagen peptides chocolate could change the color of your smoothie but who cares - it’ll still be delish!
  • 1/2 cup crushed ice or more if you like it thicker
  • 1 tablespoon cacao nibs or @enjoylifefoods chocolate chips

Instructions

  • Place banana, milk, spinach, avocado, mint, protein powder, and ice in a blender.
  • Process until smooth. Add in cacao nibs/chocolate chips and briefly pulse. Serve garnished with additional cacao nibs or chocolate chips and enjoy!
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How to Know if You Have a Hormonal Imbalance

I often hear from women that they are struggling with hormonal imbalances. 

Truth is, what does that really mean?

How can we really know what’s going on with our hormones and if something is off? 

Hormonal imbalances really mean different things to every woman, considering we are all so unique.

Some of us may be suffering with hypothyroidism (slow thyroid function) which can contribute to fatigue, slow metabolism and weight gain.

While some of us may be dealing with issues surrounding our period and cycle, such as heavy bleeding, missed periods or no periods, terrible PMS symptoms, short cycles, and so on.

Bottom line, hormones can be complicated.

But there are clues we should be paying attention to, which will help us to navigate our hormonal health and understand our bodies on a deeper level. 

It all starts with your period. 

Your period gives you clues into what is really happening with your hormones throughout the month. 

Your period is the first day of your cycle. To simplify understanding our hormones, let’s break up our cycle in 4 phases: Menstruation, Follicular, Ovulation and Luteal. Know these, remember these, love these. They tell you everything about your hormonal health. 

Let’s dive in…

Menstruation – Your cycle starts with your period. You bleed, you feel tired, lethargic, crampy, moody and bloated. No fun. During this time your progesterone takes a nose dive. Progesterone is what causes your uterine lining to shed, thus causing you to bleed in the first place. Your sex hormones also take a dive, causing you to feel not-so-sexy. So there’s a good chance your libido is pretty low at this time. 

Hormonal Imbalances – if your period comes roughly every 28-35 days. Cool. If it happens to be every 3 weeks, showing up around day 20 or 21 (early period), this could mean you have low progesterone. Low progesterone could be caused by a few things – estrogen dominance (basically you have too much estrogen relative to progesterone), stress or insulin resistance. A period that shows up every 35+ days (late period) could also be a sign of low progesterone. 

How Does Stress Lower Progesterone? – there’s a precursor hormone to progesterone called Pregnenolone. This hormone helps to make progesterone. However, in times of stress, pregnenolone has to decide whether it needs to make progesterone or be used for stress hormones, like cortisol. There’s a good chance that stress always wins considering it is seen as a “threat” to your body. Unfortunately, when this happens, all other sex hormones suffer as well. 

Follicular Phase – This phase lasts for roughly 7-10 days and begins right after menstruation. Initially, your sex hormones are low but begin to ramp up as you approach ovulation. Just before ovulation, as your sex hormones begin to raise, you’ll feel energetic, turned on and tuned it! Yup, your brain is focused and you feel like you can take on the world. This is thanks to testosterone and estrogen working their magic. As a bonus, your skin will be glowing and radiant thanks to an estrogen surge. 

During this phase, FSH is released (follicular stimulating hormone), which stimulates follicles in your ovaries to mature. These follicles contain your eggs. You may also notice that your cervical mucus is wetter and slippery during this time, which is key as you approach ovulation. 

Hormonal ImbalancesBeing that you are more sexual and energetic during this phase, if you aren’t it could be an indication that estrogen and testosterone are low. Both these hormones are key to having an optimal libido. It’s important to note that if you’ve had an early period or a late period, this could also mean that you’ve had a very long follicular phase which can be an indication of stress, illness, PCOS, dieting (weight gain or loss), or thyroid issues. 

Ovulation – I’ve talked about ovulation before in my sex post (and why your hormones need more of it). Click here to read that post and learn more. During ovulation, your body is in it’s most fertile phase. Your libido should be on fire! You may also find your cervical mucus is thick, slippery and egg-whitey. Your sex hormones are fired up during this phase, especially progesterone, which begins to rise and will continue to rise until your period. 

Ovulation is pretty much an all-or-nothing event. It happens quickly and for one day. Basically, your egg is released and it can’t be un-released. Make sense? After ovulation you will either have your period 2 weeks later or be pregnant. If you’re avoiding pregnancy, IT IS VITAL TO UNDERSTAND THIS PROCESS as you can then plan your ‘sex schedule’ around ovulation to avoid pregnancy instead of popping hormonal birth control (which will cause numerous hormonal imbalances, stop you from ovulating and shut down your estrogen and progesterone from functioning). 

Hormonal Imbalances – If you’ve ovulating, good news. If you’re not ovulating, well then you’ve had an anovulatory cycle which means you are not producing progesterone. This is quite common with PCOS, insulin resistance and of course, if you are not getting a period, this could be why. You need to ovulate in order to produce estrogen and progesterone. No period could also mean their is miscommunication going on in your hypothalamus (a gland in your brain). As you can see, your period is literally telling you what is going on with your entire body and hormone production.

Luteal Phase – after ovulation, your progesterone rises, estrogen levels dip and your now empty follicle restructures itself into a progesterone secreting gland called the corpus luteum. The corpus luteum grows into a 4-centimenter gland in one day. Your ovaries have a lot of work to do to build this gland!

Hormonal Imbalances the formation of the corpus luteum can be impaired by many things, from inflammation, stress, thyroid disease, insulin resistance, or by a lack in vital nutrients such as zinc, magnesium, selenium, vitamin D and iodine. ALL of these nutrients are vital for hormone production and for a healthy and fertile cycle. 

After your luteal phase, which lasts for 14 days, you are then back to menstruation and this amazing hormonal cycle begins again. See the chart/picture below to gain an understanding of your cycle and the hormones released during each phase. 

womens hormones

——> On hormonal birth control? Then you do not ovulate, you do not produce progesterone, you have no luteal phase and you do not produce a corpus luteum. Crazy right?

Our cycles are powerful. 

They can literally show us what is going on with our bodies, but we need to tune in and really pay attention. 

From nutrient deficiencies, to low or high hormone production, to high stress, to infertility, thyroid disease, inflammation, estrogen dominance, and so on, our bodies and our period can tell us where something may be off and needs to be investigated further. 

——> Symptoms you need to pay attention to (and ‘possible’ hormonal imbalances associated with each symptom). It’s important to note that these symptoms can be managed with the right micronutrients/supplements and diet: 

  • breast tenderness and swollen lymph nodes (estrogen dominance)
  • slow detoxification or constipation (estrogen dominance, low thyroid)
  • high cholesterol (low thyroid, inflammation, insulin resistance)
  • cold hands and feet (low thyroid)
  • cramping, bloating and digestive upsets (gut flora imbalance, nutrient deficiencies, low progesterone)
  • low libido or non-existent sex drive (low estrogen and testosterone)
  • blood sugar imbalances and sugar cravings (insulin resistance, high testosterone, PCOS)
  • headaches and mood swings (mineral deficiencies, dopamine, serotonin, gaba)
  • weight gain, especially in the midsection (insulin resistance, high cortisol, low thyroid)
  • PMS symptoms (low or high estrogen/progesterone, inflammation)
  • hair loss or thinning hair (low thyroid, high cortisol)
  • acne or facial hair (insulin resistance, high testosterone, PCOS)
  • fatigue, lethargic, can’t get out of bed (low cortisol, insulin resistance, low or high estrogen/progesterone, low thyroid)
  • abnormal pap smears, heavy bleeding, painful menstruation (estrogen dominance)
  • depression, hot flashes, vaginal dryness (low estrogen)
  • cysts, infertility, bloating or fluid retention (low progesterone)

Again, know that this can all be healed and managed with the right diet and the right supplement protocols. This is not to alarm you, but to make you aware of what is happening hormonally with your body/cycle so you can take the proactive measures to heal it for good!

Have questions or looking to get your cycle or weight on track with the right program? Email me at – samanthagladish@gmail.com and let’s set up some time to discuss your health and goals. I offer free 20 minute consult calls and look forward to being a part of your healing (and happy hormone) journey!

[arrows style=”arrow-7-2.png” align=”left”] Leave your questions or comments below and I’ll be sure to get to them shortly 🙂

P.S. you can check out my favourite hormone balancing supplement by clicking here.

P.P.S. Have you joined my Women’s Only Private Facebook Group? It’s free, and I’m there helping to answering your most pressing questions about your health and hormones. Plus, I hook you up with goodies, freebies and discounts. Click here to join my Women’s Only Private Facebook Group and connect with myself and hundreds of other women!

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Why The Birth Control Pill Ruined My Health and is Probably Ruining Yours!

I remember at the young age of 17 being in my doctors office explaining to him that my periods were irregular, I had headaches around my cycle, I was bloated and all around irritated. 

I remember saying “Doc, I think I should go on the birth control pill.”

He replied “absolutely! You can start today!” as he handed me a blue and pink pack of pills. 

I remember specifically asking to go on the pill because it’s all I had ever heard about at school. All the other girls were doing it and had easy breezy cycles, so why wouldn’t I do it too!?

BIG mistake!

Going on the pill at the time seemed like the best option. Regular periods, not having to worry about pregnancy, taking the pill during my actual period so I could go swimming up at the cottage. I mean, skipped periods…awesome!

Actually, NOT awesome!

The birth control pill suppresses ovulation. If you ain’t ovulating, your throwing off your entire hormonal system. Regular ovulation means you are fertile, hormones are in check and your cells and endocrine system are happy!

You see, having imbalanced hormones, headaches and issues with your cycle is a beautiful sign that something is up with your body! Something is ‘off’ and needs your attention. By taking the birth control pill, you completely mask these symptoms. You end up shutting down how your endocrine (hormone) system functions and create deeper issues, not just with your hormones, but with digestion, brain function, fertility and immunity. 

I remember getting hit hard with the flu throughout my teenage years on numerous occasions. When I got the flu, it got me good! I was a write off for a good week. 

I suffered with terrible digestion as a teenager, had thin-brittle hair, brain fog and pretty intense sugar cravings. 

Speaking of sugar cravings, my blood sugar imbalances and high carb diet was the biggest contributor to my imbalanced menstrual cycle. 

Yup, it’s true, sugar, bagels, cereals, grains, alcohol, potatoes and poor quality meat (loaded with antibiotics and hormones) contribute to heavy and irregular periods, bloating, gas, headaches, irritability, fatigue, brain fog, digestive upsets and insulin imbalance! When your insulin is high, guess what? You gain weight! Oh joy!

So…thinking of ditching the pill? We should talk! Email me at samanthagladish@gmail.com and let me know if you want help getting off the pill and gaining back your hormonal health. 

Otherwise, read on for 3 reasons why the birth control pill is ruining your health…

1. Digestion – taking synthetic hormones can actually effect the lining in your gut. This can lead to a host of problems, such as Crohn’s, leaky gut issues, allergies and a ton of digestive upsets. Feeling bloated, like your 6 months pregnant and can’t get rid of that gut? You could blame the pill. 

2. Immunity – the pill, as with all pharmaceutical drugs and antibiotics also damage the gut lining, but they also impact your good bacteria in your gut. You see, your immune system ‘lives’ in your gut! You need healthy, thriving bacteria in order to have a strong immune system. This is why probiotics are so important for over all health. 

3. Mineral Deficiencies – the pill robs you of minerals. This all goes back to gut health. Your gut actually absorbs and assimilates minerals for you, such as B 12, zinc and magnesium. Without these, you could have serious issues with fertility and on top of that, you’re probably feeling exhausted, depleted, having thinning hair, cramping, and dull skin. This is all due to lacking important minerals. So can you just take a mineral complex and some B vitamins and call it a day? Well, I do encourage these supplements if you are taking the pill, but at the same time, if you continue to take the pill while supplementing with these products, your still not getting the optimal dose. Saying your going to cut back on smoking is still smoking! Ditch the pill (or the cigarettes) for optimal health and hormones. 

You can gain back hormonal health, vitality, increase your changes of conceiving and lose weight. You can actually achieve so much more than this!!

If your concerned about your diet, your health and your hormones, email me at samanthagladish@gmail.com and let’s talk about it!

You can reclaim your health, your libido, your fertility and vitality in a few short weeks. 

Trust me, it’s possible! 

Cheers to your AMAZING health!

Your Badass Wellness Coach, 
Samantha xoxo

 

 

 

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