Recipe of the Week | 4 Part Series: Nourishing Hormones with Food & Supportive Movement | Podcast of the Week
Simple Marinade Recipe | Part 1: Nourishing Estrogen with Food and Movement | 7 Habits to Be Present When Everything Feels Like It's Moving Too Quickly - On Purpose w/ Jay Shetty
From as far back as I can remember, my mom would always marinate chicken or salmon before we either baked it in the oven or cooked it on the grill. This marinade would always make the food taste so good and I never knew how simple it was to mix together until I had to grow up and cook for myself ;D
Today, I’m sharing this recipe with all of you! It requires 4 ingredients, all of which you may already have in your pantry (well, at least 3, since one of the ingredients is water). Highly recommend you save this recipe for your next cook out session, you will not regret it!
Ingredients
1/3 Cup Tamari Soy Sauce (subsitute Coconut Aminos for soy free)
1/3 Cup Water
1/3 Cup Coconut Palm Sugar
1/4 Cup Olive Oil (please note the 1/4 cup here and not 1/3)
Instructions
Place salmon or chicken into a 1 gallon bag or flat dish
Mix all of the ingredients together in a bowl and pour over the salmon or chicken, coating all sides
Let marinate for 2 hours or more, flipping the meat over halfway through (more flavor the longer it sits)
Notes
You can use frozen chicken or salmon and let it thaw on the stove or countertop in the marinade. Once thawed, either cook it right away or stick it in the fridge until you are ready to use it.
Salmon thaws much quicker than chicken, so just keep tabs on it and once thawed, place it in the fridge until you are ready to cook the meat.
I’ve let the meat sit in the marinade for up to 6 hours before, but at least 2 hours gives it time to soak in the flavors.
If using thawed meat, let it marinate in the fridge, flipping halfway through.
Nourishing Your Hormones with Food - Part 1
Hormone balance is a common issue we all face, men and women alike. Our hormones are easily impacted by several factors, including the food we eat, the level of stress we are under, enviromental exposures, poor sleep patterns, medications, and more. The good news is that we can take a step in the right direction by focusing on consuming nourishing foods that support our hormones.
In this part 1 series, I will be talking about the first phase of a 30 Day Reset that was created by Dr. Mindy Pelz, a hormone expert who is passionate about intermittent fasting to support your hormones. Don’t worry, I’m definitely going to be talking about the food portion of it, but a little bit of the intermittent fasting and exercise routine as well.
Let’s dive in.
In the 30 Day Reset, there are 4 phases to a woman’s menstrual cycle. The first Phase is called Power Phase 1. During this phase, the focus is the hormone estrogen. This phase starts on the first day of a woman’s cycle (first day of bleed) and will run up to day 10 of her cycle. During these first 10 days, it’s important to focus on consuming foods that nourish estrogen. What types of foods would these be?
Many different types of nuts and seeds
Brazil Nuts, Almonds, Cashews, Roasted Salted Peanuts, Pine Nuts, Pumpkin Seeds, Sunflower Seeds, Walnuts, Sesame Seeds
Legumes
Peas, Chickpeas, Soybeans (organic), Lima Beans, Carob, Kidney Beans, Mung Beans, Pinto Beans, Black-eyed Peas, Lentils
Fruits and Vegetables
Sprouts, Cabbage, Spinach, Onion, Garlic, Zucchini, Broccoli, Cauliflower, Strawberries, Blueberries, Cranberries
By adding these foods in at the right time of your cycle or for general hormone support, you can decrease the severity of symptoms you might be experiencing with PMS, menopause, post menopause, or even have a better handle on stressful events and healthy energy and outlook on life. Eating healthy supports our mental health too!
If you are interested in intermittent fasting, it’s important to remember that women should not fast the same way as men BECAUSE we have hormones fluctating like crazy especially during a menstrual cycle. During this first phase, Power Phase 1, your body actually LOVES to fast. Estrogen is pretty tough and can handle the longer fasts compared to other times of your cycle (which I’ll go over in coming weeks) so you can fast anywhere between 13-17+ hours.
What about exercise? During Power Phase 1, your body does really well with cardio based training. This would be the time you can increase your speed of walks, or more running, biking, possibly even some lighter based weight training with higher reps to work on endurance. Every woman is different so tuning into what your body needs is important. If you experience PMS symptoms so severe in the beginning that working out seems like a challenge, then skip your workout! Maybe going for a walk is all you can do that day. That’s okay!
That’s all for this letter, stay tuned for next week’s newsletter when I dive into the next phase of the 30 Day Reset, the Manifestation Phase!
Podcast of the Week - On Purpose with Jay Shetty
7 Habits to Be Present When Everything Feels Like It’s Moving Too Quickly (37 min)
Raise your hand if you are a busy person, or consider yourself to be a busy person.
You can’t see it but I’m raising my hand…..lol
Listen to this episode if you want easy to follow advice to help slow you down and enjoy life more fully.
What you will learn in this episode:
How to slow down time
How to change your daily habits
How to plan your day
Take a listen!
