Aging gracefully and mindfully means keeping our hormone balance healthy and happy. This can be quite a balancing act! Hormone balance. At least 3X a week I will be asked if there are any natural ways to help lower estrogen levels. There is no one-and-done answer, listen some levels are affected by other things such as stress, environmental toxicities, or sickness, to name three underlying causes. But grabbing healthy foods, herbs and essential oils that have known positive effects on hormone regulation may be helpful for you. That’s why it’s helpful to have delicious recipes you can turn to that help keep your hormones happy, healthy, and balanced. This smoothie is one of those recipes!
My key to healthy nutrition has always been based on 3 main macros you want to include in any recipe to keep your hormones humming, as well as digestion, hunger in check, and energy levels high – healthy fat, fiber, and protein.
Healthy fats are essential for hormone production in the body. They also boost metabolism and help fight inflammation. Look to include more of these healthy fats in your diet:
- Coconut Oil
- Ghee (Clarified Butter)
- Organic Butter
- Olive Oil
- Wild Caught Salmon
Healthy fats also help curb your cravings and keep you feeling satisfied longer.
Fiber is important for clearing out the colon and keeping a healthy gut. Constipation can wreak havoc on your hormones and overall health. So, it’s important to make sure and eat plenty of fiber to keep things moving. Good sources of fiber include:
- Nuts and Seeds
- Beans and Lentils
Fiber also helps to make you feel fuller which aids in weight management.
Protein is essential for a number of jobs in your body including building and repairing muscle tissue, making hormones, and creating healthy skin, hair, and nails. It aids in keeping your metabolism humming and blood sugar levels stable. Good sources of protein include:
- Organic meats
- Organic Dairy
- Collagen or Plant-Based Protein Powders
I love this delicious and creamy, hormone-balancing smoothie because it contains all 3! It’s perfect as a meal replacement because of all the healthy fats, protein, and fiber. I also love how it’s not very sweet yet it’s still very tasty (perfect if you are looking to cut back on sugar!). So, what makes this smoothie so great for hormones? hormone balance
Check out how each of the ingredients helps to provide your body with essential nutrients that contribute to happy hormones.
- Avocados – full of healthy fats and loaded with fiber
- Flax seeds – great for balancing estrogen levels and full of fiber and omega-3 fats
- Pumpkin seeds – rich in omega 3s and 6s, antioxidants, and fiber
- Almond Butter – rich in magnesium, vitamin E, healthy fat, and protein
- Collagen Protein Powder – a great source of protein, good for the liver and gut (which helps to balance hormones). Add ashwagandha, which is an adaptogenic herb that helps to stabilize cortisol levels (great for the thyroid and adrenals!)
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This rich and creamy smoothie will keep you satisfied for hours and will keep your hormones happy and humming!
- 2 cups unsweetened dairy-free milk (i love the creaminess of Oat)
- ½ Tablespoon ground pumpkin seeds*
- ½ Tablespoon ground flax seeds*
- ½ avocado
- 2 Tablespoons almond butter
- 1 scoop Ka’Chava
- 1 scoop Collagen Protein Powder
- ½ cup crushed ice
- Blend on high until well combined and creamy!
**doTERRA’s TrimShake contains whey protein (great for the liver) and Ashwagandha (which is an adaptogenic herb that is great for the thyroid and adrenals). This is my favorite protein powder for happy hormones. You can also use a Collagen Protein powder as collagen is great for gut health, which directly impacts our hormones.
Here’s another recipe for you:
1 1/2 cups dairy-free milk
2 tbsp almond butter (or PB2 powder)
2 tbsp flax seeds
1 – 2 tsp maca powder
1/2 tsp cinnamon
1 tsp vanilla extract
1/2 frozen banana
2 Medjool dates (pitted)
1 scoop of protein powder (I use Ka’Chava)
Blend all ingredients in your blender