Chocolate Avocado Pudding (Dairy-Free, Paleo)

Health Benefits

Avocado

A very trendy food for healthy foodies- this fruit is lives up to the hype. Avocados are FULL of healthy fats to help stabilize your blood sugar. One of the fats, oleic acid, promotes heart health by balancing cholesterol. Avocados are also chock-full of calming minerals like potassium, magnesium and calcium. Avocados are also fantastic for promoting optimal antioxidant status0 helping your body to squash free radicals and prevent disease. Good news for women with estrogen dominance or related conditions like PCOS, Endometriosis and Fibroids- this little powerhouse contains a plant sterol with anti-estrogen properties, making it an excellent part of a hormone-balancing diet.

Cacao

CHOCOLATE!! Yay. In it’s raw form, known as cacao, this superfood does wonders for our health and hormones. Cacao is naturally full of minerals, including magnesium, and makes this wonderful for heart health and blood pressure. Cacao also exerts a calming effect on you because of the magnesium, and can improve cognitive function. Cacao is a know aphrodisiac, so if your sex drive has tanked, this might be a good option! Feeling super stressed? Cacao may help to reduce excess cortisol, an imbalance which often aggravates other hormonal imbalances like PMS, PCOS and bothersome Menopause.

Coconut Milk

Coconut milk and coconut products in general are one of the best foods for balancing hormones. The medium-chain triglycerides contained in coconut actually help your body burn fat better as fuel, and can be helpful in weight loss. Beyond this, coconut milk and products are highly anti-microbial and are therefore super awesome for our immune systems and candida overgrowth. The variety and density of nutrients in coconut products also make it fantastic for skin and hair- used topically and internally. Coconut products also help our thyroid regulate hormone production, helping not only hypothyroid conditions, but also hormonal imbalances in general.

Raw Honey

Raw honey is a fantastic health food when used correctly. The regular pasteurized honey in the grocery store is totally devoid of nutrients and can be harmful to your health. Aim for local, raw, unpasteurized honey always. Raw honey contains antioxidants and can be helpful for inflammation and acidic pH in the body. Raw honey is also fantastic for getting some good Zzzzs. It provides our liver with slowly-releasing glycogen (stored sugar) that our body needs as we sleep. Raw honey is also anti-microbial, promotes intestinal health, and remedies colds and flus.

Chocolate Avocado Pudding

2015-12-08 14:36:16

Serves 4

Delicious pudding to satisfy chocolate cravings (or even eat for breakfast!)

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Prep Time

5 min
Prep Time

5 min
Ingredients
1. 2 large RIPE avocados, peeled, pitted and cut into chunks
2. 4 tbsp raw cacao powder
3. 2-3 tbsp raw honey
4. 1/3 - 3/4 cup coconut milk, or non-dairy milk of choice (to desired consistency)
5. 1 tsp vanilla extract
Instructions
1. Place everything in a high-powered blender or food processor and process until very smooth. Add in extra coconut milk, water or other non-dairy milk to thin the texture, as desired. This pudding can be stored in the fridge for up to 4 days.
Notes
1. If you're using this more as a dessert, add a bit more honey. If you want to cut down on sugar, use max 1 tbsp honey and a few drops liquid stevia instead.
By Robyn Srigley

The Hormone Diva http://thehormonediva.com/

Have you tried making sweet concoctions with avocado? Please share in the comments!

Coconut Chia Pudding (Dairy-Free, Paleo)

Health Benefits

Chia Seeds

Chia seeds are not just for the Chia Pets anymore. These seeds are very high in Omega-3s like flaxseed. Chia seeds can reduce inflammation and pain associated with your menstrual cycle. Plus they are loaded with iron, which is great for us menstruating women who are losing blood every month. Chia seeds contain a whole host of minerals like magnesium, calcium and potassium which are very important for both PMS and Menopausal women, and a good amount of protein. These babies will keep your blood sugar stable, inflammation down and hormones flowing along with regular use.

Coconut Milk

Raw Honey

Coconut Chia Pudding

2015-12-08 14:42:27

Serves 3

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Prep Time

5 min

Prep Time

5 min

Ingredients

1/3 cups chia seeds
1 can coconut milk
1/2 cup other non-dairy milk (coconut, almond, hemp, etc)
1 tsp vanilla extract
1/2 - 1 tbsp honey

Instructions

Put everything in a bowl and mix well. Let sit for at least one hour to thicken before serving. Serve cold. Keeps 3-4 days.

Notes

This pudding may thicken quite a bit will in the fridge. You may wish to add an additional splash of non-dairy milk each time you spoon a serving, to your desired consistency.

By Robyn Srigley

The Hormone Diva http://thehormonediva.com/

Have you used chia seeds before? What is your favourite way to use this powerhouse seed?

Where I’m Going

If you missed part one of this post, Where I’m At, check it out here.

I’m excited that I’ve come to realizations about my present life situation because now I can make a PLAN. Being the logical type, lists and plans make me extremely happy. I want to share my plans with you, so you might understand that I’m human too and that having a plan and accountability support are really the keys to lasting success.

Self-Care

I’m starting with self-care. Don’t pass on by and look to the food stuff, this is just as or even more important. As I’m grieving right now, I’m placing big importance on balancing my adrenal glands. The adrenals are two small hat-shaped glands that sit atop our kidneys. They regulate our stress response. When we are chronically or over-stressed, these poor little glands are able to help us manage stress and go with the flow of life. Usually this results in fatigue, mood swings, low blood sugar, low blood pressure, poor digestion, hormonal imbalance, weight gain and more.

So what is my self-care plan? Well, it’s pretty radical.

I’ve started a morning and evening routine, to keep me on an even keel.
I’m doing meditation every single day, for about 10 minutes total.
I’m using affirmations every single day, for about 10 minutes total.
Short workouts prevent me from getting too tired, so I’m using the Seven app
I’m stretching for 5 minutes every day.
I’m getting out in the sunshine as often as Mother Nature permits.
I’m journalling– consistently- for the first time in years.
Near daily art therapy in the form of an adult colouring book
Essential oils like lavender calm me down and citrus lift my spirits.
I hug my kitty as much as possible.
I’ve implemented a laptop curfew, 1.5 hours before sleep
I’m using my acupressure mat for stress release
I’m taking regular breaks during my workday, where I might close my eyes, do some stretching, a workout or some sitting down and doing nothing.

Looking at it, this seems like a HUGE list of things to add to an already busy life. But guess what- it takes me hardly any time to complete everything. It can take me as little as 35 minutes a day (which I break into small chunks) or up to a few hours, depending on my schedule. Usually weekends mean more self-care time for me.

Diet

In the first part of this post I mentioned that the events in my personal life from the first half of this year have exacerbated my PCOS. In order to balance my hormones, I’m working on a few things:

Getting my progesterone up– my Luteal Phase has been shortened and ovulation has been difficult to come by
Balancing cortisol – I’m SUPER stressed/sad/angry about the loss of my grandmother and it’s making every day life harder. I feel much more tired and irritable that I have in a very long time.

I’m trying to do as much support through food as I can. I’m eating leafy greens every single day for their hormone and stress regulating effects. I’m drinking lemon water upon waking to assist my digestion. I’m also eating much more frequently, as my blood sugar has been a little crazy. Lots of healthy fat, protein and fibre with EVERY meal and snack. I’m eating every 2 to 3 hours.

I’ve also cut out dairy, sugar cane, almonds, bananas and yeast after seeing the results of my IgG Food Sensitivity Test. It has been SO difficult as dairy has always been a favourite of mine. My daily leafy greens and addition of coconut products to replace the dairy provides me with most of the nutrients from what I’ve removed.

What my average day looks like now:

Breakfast: Bulletproof Tea (sans butter) and a few pieces of bacon or a couple of boiled eggs

Lunch: A big salad with greens and non-starchy vegetables, plus chicken or fish and maybe a dairy-free homemade fatty dip or dressing (made with avocado, olive oil or organic mayo)

Dinner: Salmon, chicken or other protein with rice, potato or sweet potato and some non-starchy veg

Snacks: pumpkin and sunflower seeds, coconut yogurt with berries and cinnamon, green smoothie (more greens!), coconut milk chia pudding with hemp seed

Dessert: maybe a little coconut milk ice cream or some of the above snacks, plus a cup of herbal tea

Exercise

As my energy is kinda in the tanker right now, very long bouts of exercise are out. In order to nourish my adrenal glands (the organs of our stress response!) I’m sticking to more restorative and shorter bouts of moderately-intense exercise. I’m always looking to choose activities that won’t drain me of my precious energy, but rather energize and uplift my spirit.

I do some form of activity 5-6 days per week, and I’m usually choosing from:

Short HIIT training with Seven app
Rebounding – I’m doing this every morning for 10 minutes
Restorative, Yin or Hatha styles of yoga
20-30 minute nature hikes
Stretching – I’m doing this every morning for 5 minutes

The Diva Dishes

I’m so thrilled to be able to share this information with you. To show you- YES- I am a human. Yes- I get tired, frustrated, upset and hormonal.

Such is life. There are high points and low points for every one of us. It’s all in how we react to a situation that really counts.

I’d love for you all to continue with me on this journey, so I’m starting a new post segment: The Diva Dishes. I’ll do up one of these every month (if you don’t see one every four weeks- email me to light a fire under my ass) to share with you my successes, struggles and opinions. YOU are very important to me, and I want us to get to know each other better.

Want to learn some more about me? Check out my post 10 Things You Didn’t Know About Me.

See you all next month!

What are YOU doing to care for yourself right now? What part of this self-care is the easiest and most difficult for you?

Where I’m At

This is a super long post so I’ve broken it up until 2 parts. Check out Part 2: Where I’m Going.

This is probably the most difficult post I’ve done to date. The posts that share knowledge, ideas and strategies are always my favourite. Being an information junky, perpetual student and kind of left-brained, if I really admit it- the softer, more personal posts are something I struggle with.

If you are one of the fabulous women on my list then you’ve witnessed my attempt at this for the past 6 months. In trying to develop a sisterhood of women who can come together, share and feel supported, I’ve been sharing details of my personal life and struggles with my tribe.

Now I’d like to bring these personal posts out to YOU- the wonderful reader and woman. Let’s get to know each other better. 🙂

Where I’m At

Mama

If you’ve been a part of my tribe in the last 6 months, you’ve known about the health struggles and passing of my beloved grandmother Stella, or Mama, as I called her affectionately. She passed away in the middle of May 2015 after losing her life to lung cancer. Mama was always the woman to push me forward whenever I had an idea, supporting me and trusting that I would succeed. She was the woman who sparked my interest in cooking, homesteading and food.

After going through her sudden sickness in January, through tests and medications and palliative care in the late winter and early spring, to losing her days after my birthday, my world has been turned upside down.

Honestly I don’t think it really hit me until this week- seven weeks after she died.

Her death was a catalyst- for me to bring my full attention to my and my family’s self-care, as well as really moving forward with gusto in my business.

The Hormone Diva

After having a mini-meltdown just two short weeks ago, I came to a realization: I need more ME time and I need more DIVA time. Up until now, I’ve been working a part-time job to supplement extra income as I build my business. I had a number in my head and kept telling myself I would quit as soon as my income reached a certain level.

Life had other plans for me. I realized that devoting my entire work-focus on my own business, and not someone else’s was what I needed to do- desired income level or not. So I QUIT my job. I was so relieved to be finally done and able to focus 100% on The Hormone Diva- my love, my baby.

All of a sudden I had extra space in my head, and extra time on the clock. My emotions took this as a good time to bubble up some more and I feel that the grieving process is really beginning.

My Health

Being a nutritionist, I’m always thinking about my own health. How can I improve it? What foods should I be eating? How can I balance my PCOS?

As you can imagine, being under immense stress had an effect on my health. My cycles have become more irregular in the past months, with shifty ovulation, spotting and shortened luteal phase. My analytical mind immediately went to food: What am I eating that’s causing this?

So I did an IgG Food Sensitivity Test. One of the perks of being a health care practitioner is that I can order these tests for myself (and clients).

My results: Dairy, Sugar Cane, Yeast, Almonds and Bananas are OUT! I was glad to see that the page wasn’t lit up with sensitivities- but I LOVE my dairy. I’ve been off these foods for 3 weeks now, and have noticed some definite differences.More on that in my Where I’m Going post.

I’ve also realized in 3 weeks sans sensitivities that they are not the total picture. My normal self-care routine needs to be AMPED UP. The grieving process must continue, and so must my love for myself.