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The Perfect Breakfast for Balancing Hormones

Growing up, my breakfast was almost completely made up of breakfast cereals. But, my mom would only let my sister and I have the “healthy” cereals- Cheerios, Special K, and more. She would let us choose a sugary cereal for special occasions only- Christmas and Birthdays. Fruit Loops and Captain Crunch were my favs. She thought she was giving us the healthy choices on a daily basis- little did I know at the time that ALL breakfast cereals (yep, all of them) are crap. Crap for your health, crap for your hormones.

Maybe you have a similar story of using cereal, toast, bagels, muffins and other flour-based and sweet tasting products as your daily breakfast food. I get it- it’s tasty, it’s fast and really- who gives a fuck? It’s just some fuel to get you going, right?

Or perhaps you’re of the skipping breakfast camp. Too busy in the morning, or eating food first thing makes you want to puke your guts up. 

My job is to tell you the truth, and sometimes that means bursting your bubble. Eating a sugary, carb-heavy breakfast, or not eating breakfast at all, is totally unacceptable. 

Before you get huffy and close this page, please read on. I know you’ll understand by the end of this article and you’ll have some concrete examples of WHAT is in the perfect breakfast.

Why Your Current Breakfast Strategy Sucks

Breakfast is important. Skipping breakfast or eating a high carbohydrate breakfast like what I’ve mentioned above is seriously detrimental to your hormone balance, weight loss and energy-increasing efforts. Here’s why.

Cortisol, that stress hormone you’ve heard about, is highest first thing in the morning. Part of the reason for this is to get you up and out of bed, regulating your circadian rhythm or sleep-wake cycle. This is totally natural and normal, but problems can arise when a proper breakfast doesn’t follow the getting-out-of-bed. 

Cortisol is a hormone that stimulates the formation of new sugars to be released in the bloodstream. Often, cortisol will break down muscle and use your muscles to create the sugar. This is bad news for a couple of reasons. Firstly, you want sexy, lean muscle on your body because it burns more calories at rest than fat does. Second, if you use up all of your muscles, you will become very weak, your bones might be negatively effected and your hormones and nervous system will suffer. 

So, when cortisol is high in the morning, it’s important to eat a healthful breakfast to stop it from breaking down muscle to create sugar to keep you going. By eating breakfast, you tell your body you have nutrients and sugars, and can keep your precious muscle. 

This is What Happens in Your Body When You Eat a Sugary Breakfast

Let’s say you enjoy having the breakfast cereal Special K for breakfast. Or maybe another cereal, or toast, muffins or bagels. For our purposes, let’s stick with Special K. This cereal is promoted heavily as being a “healthy” breakfast option for women wanting to keep trim, and stay healthy. The main way the people at Special K pass this crap off as “healthy” is because it’s low calorie, and low fat. Neither of which are doing your health or hormones any favours. 

When you eat that cold, crunchy cereal first thing in the morning on an empty stomach (or with a BIG coffee, which will intensify all the effects), your body gets a sugar hit. Sorry Not sorry to say that even if the cereal doesn’t actually have “sugar” in the ingredients, the processed nature of it makes it almost indistinguishable from sugar in your body.

So, you get the sugar hit, and there’s no fibre, healthy fats or proteins to slow it down. Even if you have it with whole milk, this is still a mess. Your body receives that sugar rush, and so your blood sugar rises rapidly. In response to this huge lift in blood sugar, your pancreas releases insulin, your blood sugar regulating hormone, to get that sugar out of the blood and into the cells to make energy. 

So far, not too bad.

The problem arises when this cereal is more than a one time thing. Eventually, your body will make more and more insulin, and your cells will become desensitized to it. So, you can’t get the sugar in the cell and are left with high sugar and high insulin levels. Eventually, about an hour or two later, your body will crash. Blood sugar levels will dip drastically, as there’s no fat or protein to keep everything stable, and this is where the problems begin.

When that sugar dips, likely you’ll be feeling super hungry, and headed to the vending machine for chocolate, the corner store for a coffee or anything else that’s carb-loaded and sugary you can get your hands on for more quick energy.

Before you reach that ravenous state about an hour or two after breakfast, you’ll likely experience some crazy mood swings. Like WHO the fuck does she think she is, or I can’t BELIEVE hubby hasn’t done the dishes AGAIN after I’ve asked him a million times, or GAH I’m so ugly and fat, I can’t go on anymore. 

As you go through your day, now on this blood sugar roller coaster, you’ll be cravings carbs and sugars, having crazy, embarrassing mood swings and feeling like a zombie without a brain as you move from one thing to the next.

And guess what happens when your insulin and sugar are chronically out of whack?

FAT storage.

Yep, insulin turns into a fat storage hormone instead of a blood-sugar regulating hormone when there’s a lot of it, and when your body has become desensitized to it’s blood-sugar regulating abilities. 

And you know where the fat goes?

Your BELLY. 

So what’s the moral of this story? Eat breakfast.

And make it a good one.

  Happy Hormones Quiz | The Hormone Diva

Three Parts to a Hormone Balancing Breakfast

There are three parts to any hormone-balancing breakfast. As you create breakfasts for your own life, be sure to include all three parts, and you’ll know with confidence you’ve created a healthy breakfast for yourself. 

Protein

Protein is the first thing a hormone-balancing breakfast should have. Protein as you’ve learned above helps to build and maintain lean muscle, which is super important for your hormones. Protein helps to slow the blood sugar spike with a meal, as it digests more slowly than carbs. Also, if you notice low energy, weak nails, poor skin quality and hair thinning, you may not be getting enough protein, or you might not be absorbing it well. 

How much: Aim for 20-30g at least of protein with each meal.

Sources: (Choose organic and/or grass-fed sources) Chicken, Turkey, Lamb, Bison, Beef, Salmon, Cod, Herring, Mackerel, Sardines, all other fish, Crab, Oysters, all other seafood, Protein Powder (non-dairy), Collagen Hydrolysate Protein Powder (like Great Lakes), Nuts and Seeds like hemp and chia, Legumes like chickpeas, black beans and lentils

Fat

Fat is the #1 most important macronutrient you need in your breakfast (and all meals). Did you know that FAT (specifically cholesterol) is used to make ALL steroid hormones? That’s right, you use fat to create estrogen, progesterone, testosterone, cortisol and other hormones. Also, each of the billions of cells in your body has a membrane made mostly of fat. If you don’t get enough, your cells won’t function well and your hormones will be bat-shit crazy. 

Fat is also the slowest digesting marconutrient, and it stimulates some digestive processes as well. This means that fat will drastically reduce the sugar spike of any meal you eat. 

However, the TYPE of fat you eat matters. Don’t take this as permission to go to the local McDonald’s and grab a huge burger and milkshake because there’s fat in it. That just doesn’t cut it. 

Including healthy sources of fats, and removing rancid fats like vegetable oils, fried foods and packaged foods which are loaded with inflammatory trans fats are a good place to start. 

How much: Aim for 1-2 tbsp (at least!!) of ADDED fats to each meal

Sources: Coconut meat, milk and oil, Avocados and their oil, hemp seeds and oil, chia seeds, all other nuts/seeds and their oils or butters, pastured lard, grass-fed butter, organic ghee (clarified butter), extra virgin olive oil, fats naturally occurring in meats like chicken skin, MCT oil

Fibre

Fibre is the final component of a good hormone-balancing breakfast. Fibre is also the only nutrient I would say is optional some of the time. If you have bowel issues, the fibre is NOT optional. Fibre of course comes from plant foods that also provide us with carbohydrates. Please note that I do not consider carbs to be the enemy, and in fact believe that a long-term extremely low carb diet is detrimental to your hormone healing. 

Fibre, like protein and fat, helps to slow the blood sugar spike when we eat. It also helps us to excrete excess hormones that have been metabolized through the liver and come out in our poop. Fibre helps to keep our digestive system clean by gently “brushing” the sides of our intestines and keeping everything moving properly. Fibre also helps to feed good bacteria in our gut. 

How much: Aim for 35g to 45g as a daily total. If you are trying to conceive or have ovulation difficulties, shoot for the lower end. 

Sources: All fruits and veggies, especially leafy greens (kale, collards, chard, spinach), broccoli, cabbage, apples, pears, berries, brussels sprouts, avocados, lentils, black beans, flax, chia and hemp seeds, all other nuts and seeds, gluten-free whole grains like quinoa and millet

Hormone-Balancing Breakfast Examples

Here are a few breakfast ideas to use as examples.

Note that PRO = protein, FAT = fat, and FIB = fibre

  • 2 eggs (PRO, FAT), cooked in 1 tbsp coconut oil (FAT), served with 1 cup kale (FIB) sauteed in 1 tbsp coconut oil (FAT)
  • Smoothie: 1 serving protein powder (PRO), 1 cup non-dairy milk, 1 tbsp cashew butter (FAT), handful swiss chard (FIB), 1/3 cup berries (FIB), and 2 tsp coconut oil (FAT)
  • Porridge: see recipe below

Hormone-Balancing Breakfast Recipe

Pumpkin Porridge
Serves 1
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Ingredients
  1. 1 tbsp. ghee or butter (FAT)
  2. 3 tbsp. ground hemp seeds (FAT, PRO, FIB)
  3. 1 tbsp. ground cashews (FAT, PRO)
  4. 1 tbsp. cashew butter or almond butter (FAT, PRO)
  5. 1/3 cup pumpkin puree (not pumpkin pie filling) (FIB)
  6. 1 tsp cinnamon
  7. 1 to 4 tbsp. nondairy milk of choice
  8. stevia to taste (optional)
  9. 1 tbsp. pumpkin seeds (optional, for topping)
Instructions
  1. Heat ghee in a small pot over low heat.
  2. Add everything else, using as much non-dairy milk as necessary to get your desired consistency.
  3. Cook gently over low heat until everything is heated through.
  4. Top with pumpkin seeds if using.
The Hormone Diva http://thehormonediva.com/

 Happy Hormones Quiz | The Hormone Diva 

 
 

The Perfect Breakfast for Balancing Hormones | The Hormone Diva

 

 

Pumpkin Porridge for Balanced Hormones | The Hormone Diva

 

12 Reasons a Holistic Nutritionist Can Help With Imbalanced Hormones

When I was diagnosed with PCOS, my doctor wanted to put me back on birth control, and on a medication called Metformin, for blood sugar control. I knew in my head and my heart that taking toxic medications was not the route I was going to take to manage my PCOS. It was a guttural feeling that has changed the course of my life. My business, The Hormone Diva, wouldn’t exist if this hadn’t happened.
 
Maybe you’ve also been diagnosed with PCOS or some other condition like endometriosis, fibroids or PMS and were offered similar options. Perhaps you, like me, don’t want to put that fake shit in your body. Perhaps using nature to balance health sounds like music to your ears.
 
But where do you start? How does it all go down? Who could possibly help you with such a complex disorder? 
 

 Hormone Imbalance Quiz | The Hormone Diva 

For a little shameless self promotion, I will always recommend seeing a holistic nutritionist to help with hormonal imbalances and the embarrassing symptoms of acne, weight gain, and hair loss, plus the invisible symptoms of irregular or painful periods, depression, anxiety and infertility.
 
As a Holistic Nutritionist and Natural Nutrition Consulting Practitioner, I have extensive training in both the physiology of disease, as well as using natural remedies and lifestyle shifts to balance disease with natural methods. I’m so JOYful that I am able to help women using my training as my full time job. There’s nothing in the world I would rather do with my time. Those messages from clients that they’re feeling better or something big has shifted in their life in a positive way lights me up, and makes my day every single day.
 
But how can a holistic nutritionist really help with imbalanced hormones? Is diet and lifestyle really enough to tame this beast? I wholeheartedly believe that YES!, holistic living can be enough, and here’s why:
 
  1. Individualized food plans based on YOU – your likes, dislikes, food intolerances, allergies, lifestyle. Eat healthy and eat delicious- without breaking the bank!
  2. Hit a plateau? Inspiration, motivation, guidance, coaching. It’s having someone there to help you make the changes necessary and call you on your shit to keep you moving towards your goals.
  3. Get to the root cause of your hormonal symptoms through targeted nutrition and lifestyle tactics to balance sex hormones and insulin– no pill popping required!
  4. It all starts in the GUT! Work with an nutritionist (ME) on getting your digestion on track, avoid having to push out pellet poops or undo your top button after eating. 
  5. Implement strategies to boost your mood with food. Anxiety, depression, irritability and angry outbursts become a thing of the past. Good food = good mood.
  6. Learn lifestyle habits to reduce your stress and improve your self-esteem so you’re feeling empowered and gosh damn sexy!
  7. No quick-fix fad or crash diets. These types of diets provide results quick, followed by a crash in your metabolism and even more weight piling back on. 
  8. Fuck the food pyramid and embrace a diet and lifestyle plan that is suitable and sustainable for you and your rocking life.
  9. Get a different perspective on your lab test results from someone trained in optimal ranges, rather than average. 
  10. Learn to love the kitchen with new recipes and ways of cooking to optimize health and hormones. BONUS- eating lots of FAT is a good thing!
  11. Get glowing. Adult cystic acne is no joke. It’s embarrassing, it hurts and it wrecks self-esteem. Learn how to use food, botanicals and lifestyle to achieve clear, glowing skin without pills or burning topical treatments. 
  12. Learn how to be your healthiest self, even if you ARE on medications. Replace nutrients being depleted due to meds, and live a happy hormones lifestyle- no matter the birth control, anti-depressant or other medications you may be taking. 
 

 Hormone Imbalance Quiz | The Hormone Diva 

What is Insulin Resistance and Do You Have It?

 

 
Maybe this story sounds familiar to you. Growing up, I wasn’t necessarily overweight but more on the borderline, gaining and losing the same 10-20 pounds over and over. I grew up on a diet of McDonald’s, fruit juice and sugary snacks. I had constant mood swings and tons of fatigue, right up into adulthood. I would experience extreme mood swings, anxiety and irritability between meals- even if I had just eaten an hour or two prior!
 
When I did reach that snack or meal time, I would end up feeling super foggy, bloated and exhausted after a meal. Often I was overeating because I was ALWAYS hungry- not peckish or just plain bored- HUNGRY. Like, if I didn’t get something in my belly right this second, I would be shaky, jittery and flipping out on someone.
 
Of course, I later learned that these symptoms were part of insulin resistance- a big time factor in the Polycystic Ovarian Syndrome (PCOS) that I experienced. Not only did it play into how I felt like what I’ve described above, but it also caused irregular, painful menstrual cycles in addition to excess hair growth (moustache, anyone?), head hair loss and cystic acne (I thought puberty ended in my teens!). 
 
Insulin resistance may not be familiar to you, but I’m willing to bet it’s a large part of the symptoms and hormonal imbalances you’re experiencing, and here’s why.
 

What Is Insulin Resistance

 
To understand insulin resistance and it’s impact on our hormonal and general health, we first need to understand insulin and blood sugar control in our bodies- this isn’t just for people with diabetes!
 
Firstly, insulin is the major hormone in balancing our blood sugar. When we eat a food that has carbs, our body breaks it down into simple sugars or glucose through digestion. All of our cells need glucose for energy, and food is where we get the majority of the glucose. Once glucose has been released into the blood, the pancreas will produce insulin. Insulin then comes to the rescue and helps the glucose get into the body cells by “unlocking” the cell door. Once the majority of glucose has been brought into the cells, blood glucose levels will decline, and this is a good thing.
 
Now, here’s what goes on in insulin resistance. For various reasons (like a diet high in carbs, long-term stress, and others) many women experience high blood glucose levels. So, the pancreas will create more and more insulin to get all that excess glucose into the cells. The problem starts when the “key” that insulin has to the cells stops working- like your body hired a locksmith behind insulin’s back. 
 
This causes levels of blood glucose to stay high, and insulin stays high as well. 
 
Additionally, your pancreas may become tired after producing SO MUCH insulin for so long, and may drastically reduce or stop producing insulin altogether. Any one of these issues is bad news for your health and hormones.
 

Causes

 
So why would this be happening to you? Well, there is no ‘one’ cause, or right answer. Research is still trying to figure it out. 
 
Here are a few idea of what comes into play when insulin resistance occurs:
 

Poor Diet

If your food mostly comes from a restaurant, bag, box or carton, you can bet diet is playing a role in symptoms. All of these types of foods are generally very high in carbohydrates- especially the refined types like sugars, flours and their products. This puts a lot of glucose in the blood, causing your body to create more and more insulin, potentially leading to insulin resistance eventually. Clinically, every woman I’ve ever consulted with who ate this way had insulin resistance problems. 
 
Additionally, doctored fats like trans fats found in fried foods and the majority of those bagged and boxed foods impairs glucose sensitivity, adding to the problem. 
 
Lastly, poor diets are often low in nutrients. Not eating enough fresh produce, healthy fats and clean proteins leaves the body devoid of many insulin-sensitizing nutrients like omega3s, vitamin D, B vitamins and Magnesium.
 

Sedentary Lifestyle

As much as we hate to believe it, exercise has a profound impact on our health and on insulin sensitivity. Regular movement and exercise helps our bodies to use up excess blood glucose (for energy), reducing the amount of insulin required in the body. Second, the right exercise in general helps the body to be sensitized to the effects of our insulin hormone.
 

Genetics

Some research has pointed to genetics or heredity playing a part in insulin resistance. If you have a family history of diabetes, obesity, high triglycerides, cancer and heart disease- it is possible these factors may happen to you later in life. Genetics is funny business though, because not everyone with a family history gets whatever the disease is. Our environment has a large impact on what genes turn “active” and which don’t, which is why most things are still in our control. 
 

Main Symptoms

 
There’s a host of symptoms involved in insulin resistance, but I’ve only listed a few major ones here. 
 
  • Getting “Hangry” (mood swings, irritability in between meals)
  • Family or personal history of type 2 diabetes, heart disease, or high triglycerides
  • Weight gain, especially in the belly (the dreaded belly fat!!)
  • PCOS
  • Tiredness after a meal
  • General fatigue or exhaustion
  • Poor menstrual cycle health
  • Infertility
  
 
 

Insulin Resistance and Your Hormones 

Who gives a hoot about insulin resistance when dealing with reproductive hormone imbalances? We all should!
 
Firstly because insulin itself is a hormone- and how well or unwell insulin functions will determine the health of your other hormones- like cortisol and estrogen.
 

Cortisol

Cortisol is our main stress hormone. When we experience a stressful situation or live in long-term stress, our body releases cortisol to help us. It does this as part of the ‘fight or flight’ response. This response was initially for real, life-threatening events, like a large animal predator coming after us, in the early human days. Currently, the fight or flight response is chronically activated as we experience non-life threatening stresses like fights with spouses and long commutes, which our bodies read as emergencies. During this response, cortisol tells places of glucose storage (like the liver) to release glucose into the blood for energy. This extra glucose causes insulin to be released. The longer this cycle goes on the more vicious it gets, and the more likely insulin resistance will occur.
 

 

Stress Tea | The Hormone Diva

 

 

Reproductive Hormones Like Estrogen and Testosterone

Insulin is one of the “major” hormones,  and insulin resistance makes it almost impossible for your body to balance its “minor” hormones (estrogen, progesterone and testosterone to name a few) until your insulin metabolism is balanced first. To put it simply, if you have hot flashes, weight gain or painful periods and you are insulin resistant, it’s going to be nearly impossible to heal them without first healing the insulin resistance. 
 
Insulin resistance impairs the body’s ability to ovulate, so making some women struggle with irregular or absent periods, and infertility. It does this by creating excess LH, a hormone normally involved in ovulation, that when chronically high actually prevents ovulation from occurring. No ovulation = no period.
 
Insulin resistance also impairs the ovaries’ ability to create reproductive hormones like estrogen and progesterone- both important for health cycles and hormonal balance throughout the lifespan. 
 
This ovarian and insulin imbalance could contribute to the creation of more testosterone, causing symptoms like cystic acne, excess facial hair (hirsutism) and head hair loss (androgenic alopecia). This is the main reason that women with PCOS experience these symptoms, plus irregular or absent periods.
 
In regards to other conditions like Endometriosis and Fibroids- the insulin resistance could contribute to to estrogen dominance, in part because progesterone ends up so low. This could contribute to the pain women with endo experience, as well as the weight gain that often accompanies it. 
 
 
 
The first thing I do with any private client is work on balancing their blood sugar and insulin. Often this in and of itself will effect profound changes in their symptoms and overall hormonal health. I highly recommend any women do the same, for happy hormones and optimal health.

 

15 Best Healthy Salad Recipes for Balanced Hormones

 Salads are a fantastic way to get in some more veggies! Vegetables provide us with nutrients like vitamins and minerals as well as fibre and other compounds to keep our hormones happy. The trouble is, that sad looking iceberg lettuce salad with bottled dressing not only is devoid of nutrients but it’s also boring. 

 
The following is a list of some freaking awesome salad recipes from bloggers that I love. The recipes will both delight your taste buds and help you create Happy Hormones. 
 
kale salad edited 2My Favourite Easy Kale Salad  by The Hormone Diva
This kale salad started my love for raw kale. Kale contains tons of insulin-balancing fibre, mood balancing B vitamins and blood-building iron. Beets help your digestion, detox your liver and help your body excrete excess hormones. Pumpkin seeds are mineral powerhouses, especially zinc which is necessary for both healthy cycles and glowing skin. 
 
Pomegranates can be used to help balance estrogen production in the body. Spinach is fibre-packed and loaded with beta-carotene, which is often converted to Vitamin A in the body which is good news if you have heavy menstrual flow! Pecans provide a little protein and some healthy fats to reduce inflammation and balance blood sugar. 
 
alkalising buckwheat salad the luminous kitchenAlkalising Buckwheat Salad by The Luminous Kitchen
Buckwheat is FULL of cycle-regulating inositol, which is especially helpful for women who have trouble ovulating or have PCOS. The greens and herbs provide vital nutrients for health periods like B vitamins and Magnesium. Lemon assists your liver to detox and your digestion to function well to reduce stress on your body. 
 
Broccoli (and other cruciferous vegetables) contain both DIM and Sulforphane, two potent estrogen detoxifiers that help to balance your hormones and assist your liver in metabolizing hormones. Oranges don’t just have vitamin C- they’re also packed with mood, bone and cycle-regulating Calcium.  
 
spicy shredded carrot salad kalyns kitchenSpicy Shredded Carrot Salad by Kalyn’s Kitchen
Carrots are packed with beta-carotene, that Vitamin A precursor which could assist in reducing heavy menstrual flow. Carrots are also full of blood sugar-balancing fibre, and the specific fibre they contain helps to bind and excrete excess estrogen. 
 
 
Avocados provide healthy monounsaturated fats and are known fertility helpers. They are also full of mood-balancing Magnesium. Apples contain estrogen-detoxing Calcium-D-glucarate, as well as pectin which helps with healthy poops. Celery if full of electrolytes (aka minerals) which help to provide energy. 
 
festive winter cabbage slaw leelaliciousWinter Cabbage Slaw by Leelalicious
Cabbage is another cruciferous vegetable that contains estrogen-regulating DIM and sulforaphane. Cabbage is also fantastic for regulating digestion. Sunflower seeds are full of hormone-helping Vitamin E, blood sugar-balancing Manganese and mood-balancing vitamin B6 and Magnesium. 
 

 

 
 
walnut broccoli salad patricia and carolynWalnut Broccoli Superblend Salad by Patricia and Carolyn
Walnuts are super high in anti-inflammatory omega3s, which can help with mood and decrease period pain. Broccoli of course is an estrogen detoxifier and full of bowel-regulating fibre. 
 
 
Both black beans and lentils have lots of fibre and plant-based protein. They also contain blood-building iron, glowing skin zinc and healthy pregnancy folate. 
 
 
 
apple pecan arugula salad minimalist bakerApple Pecan Arugula Salad by Minimalist Baker
Arugula is another cruciferous vegetable choice that helps with estrogen metabolism. Apples of course contain both fibre and estrogen-detoxing Calcium-d-glucarate. Pecans provide some mood-balancing healthy fats and protein. 
 
 
 
Cucumbers provide not only awesome nutrients but lots of water to keep your body hydrated. The sesame seeds contains loads of calcium to protect your bones, balance your moods and reduce period pain. Carrots provide fibre to detoxify estrogen and zucchini contains many minerals to provide energy. 
 
The more greens the better! Greens give us much needed B vitamins and Magnesium- both helpful in reducing period pain and regulating cycles. Quinoa is a fantastic source of plant-based protein, and in fact isn’t really a grain at all! Pumpkin seeds are loaded with zinc for glowing skin, as well as healthy fats and fibre. Pumpkin seeds (and their oils) have also been used to help regulate sleep patterns. 
 
israeli salad feasting at homeIsraeli Salad by Feasting At Home
Bell peppers are one of the highest sources of stress-regulating vitamin C out there. Lemon juice also provides vitamin C and helps your liver to detoxify excess hormones. 
 
 
 
 
best kale summer salad the balanced berryThe Best Kale Summer Salad by The Balanced Berry
Kale is a wonder vegetable also part of the cruciferous vegetable family. Regulate your blood sugar, cycle and mood with this leafy green. Berries are a low-glycemic fruit choice and they are super anti-inflammatory and antioxidant. Protect your health and immunity with berries. 
 
 
Beets contain betaine, an important component to making stomach acid for the digestion of these delicious recipes. Betaine also encourages your liver cells to release toxins. Beets also contain a fibre called pectin, which is important for taking toxins from your liver out of your body via some beet-coloured poops (don’t freak out- you’re not bleeding!!). Last but not least, beets are anti-inflammatory,
antioxidant & anti-cancer.