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Hey Diva!
 
Super excited to share that I have been featured on the Fertility Friday Podcast with my good friend, Lisa Hendrickson-Jack!
 
Some of the fun stuff we chatted about:

 
• Why does it often take so long for many women to receive a positive PCOS diagnosis
• The role of fat in balancing hormones
• Why it took Robyn 2 years to overcome her acne and improve her menstrual cycle parameters
• The impact of stress and lifestyle events on your menstrual cycle
• What type of diet promotes healthy and balanced hormones
• The myth of low-fat eating
• Is it possible to optimize your home production on a vegetarian and vegan diet?
• Why is it important to balance blood sugar for optimal hormone production?
• The role of exercise in balancing blood sugar and hormone levels
• High-intensity interval training versus static exercise for weight loss and hormone balance
• Cultivating a healthy relationship with food

 
You can find all the details and the episodes at:

• Itunes: https://itunes.apple.com/ca/podcast/fertility-friday-radio-fertility/id953371091?mt=2
• Show Notes: https://fertilityfriday.com/robyn-srigley/

 
  P.S. To learn more about Lisa and her amazing work, check out her website here – http://fertilityfriday.com/
 
 

Guest blog by Tanya Fraser, RHN. 

Welcome Tanya! I’m so glad to have you on the blog. You are known in the wellness industry as a non-nonsense truth-talker with loads of expertise. Can you share briefly what led to your wellness passion and business?

Wow, that’s an awesome introduction! Well, there were many things actually and when I add them all together I knew I wanted to work in the wellness business. First, I’ve always been active, when I was younger I was a competitive swimmer and was also a ski instructor. I loved sports and still do. Right now I’m into triathlons. Anyway, because I was so active I had to watch what I ate in order to perform at my best. Second, I’ve always been fascinated by the power of food and how it can be use to heal us. And third, I’ve had some health scares and my father died of a heart attack at the age of 46. All this helped me decided my purpose in life is to help others help themselves, better their health and live a life that is full of health and happiness.

You talk a lot about optimal digestion. Can you share why having proper digestion is imperative for women’s (and hormonal) health?

Absolutely. Everything begins with digestion. Everything. Think about it. You could be eating all the health food in the world but if your body is not breaking it down, and utilizing it correctly then that health food is of no use to you. Every disease and imbalance in the body comes from poor digestion. When I work with clients, I always begin with improving digestion no matter what issue they may be dealing with. Once we get digestion in balance again and working optimally, it’s amazing how it affects the rest of their body. Skin problems have disappeared, joint pain is gone and hormones are balanced. The connection between hormones and digestion is huge and to be honest it’s not something that gets fixed overnight. It’s also a bit of a catch 22, when your hormones are out of balance, digestion is out of balance and vice versa.

If a woman’s digestion isn’t working properly, what symptoms might she experience?

I like to think of our digestive system like our fingerprints, no two are the same. And because we are so different from each other, we experience different symptoms when it comes to poor digestion. But here are some of the more common issues. Heartburn, bloating, constipation or diarrhea or switching between the two, as well as belching and farting. Stomach pain when you eat a certain food, itchy skin, hives or acne, low energy or fatigue after eating. Food allergies, feeling full even if you’ve eaten something small. There are many others and I like said it can be different for each of us. But if you are experiencing any health issue that is a sign that digestion is not working as it should.

What are 3 lifestyle changes she can make to improve digestion?

1. STRESS!!! This is what kills our digestion. When we are in a stressed stated we tend to binge eat or eat foods that are nutritionally void of all things good. Cake, chips, soda, alcohol, fast food, sugar. We may crave these food. If you know you are stressed the best thing you can do is not eat. It’s very difficult for our system to digest food when our body and mind is stress. The first change I would recommend is get control of your stress.
2. Next, I would recommend exercise, some sort of movement. For clients that have never worked out I get them to start walking after each meal if they can. At least lunch and dinner. Movement helps with digestion because it increases blood flow and gives our metabolism a boost. It also provides energy so you don’t feel so sluggish after a meal.
3. And third I recommend good quality sleep. Lack of sleep can lead to weight gain and obesity. Sleep loss can increase your hunger and increase those cravings for sugary, high fat foods. 

What are 3 foods she could include in a nourishing diet for gut health?

1. The most important is water. Stay hydrated. I can’t stress this enough. As we age we produce less stomach acid and don’t feel as thirsty, which can be dangerous. Water is so important for digestion and overall health. It helps keep the digestive juices flowing.
2. Fermented foods are amazing for improving gut health and balancing good gut flora (bacteria), they help with elimination (pooping!) and can help reduce bloating.
3. Fibre rich foods. We need two types of fibre, soluble and insoluble. Think of soluble fibre like a sponge soaking up all the toxins and waste, insoluble acts like a brush sweeping it all out. I love foods like leafy greens, the skins on fruits and veggies, flax seeds, hemp seeds and chia! 

Is there anything else you feel is important for women to know when it comes to having vibrant health, Happy Hormones and a happy gut?

Laugh more. Honestly, laughing is so beneficial for our health. It releases those feel good chemicals in the brain, it creates positive thoughts and feelings, it gives you a great core workout, and increases circulation of the blood. And who doesn’t feel good after a good laugh!

 
Here’re the professional facts, I’m a holistic nutritionist and personal trainer. I studied nutrition at the Canadian School of Natural Nutrition and became a personal trainer with Can-Fit-Pro. In my day to day work, I do such things as cooking classes and demos, I hold lectures and education classes on nutrition, fitness and living a life that doesn’t suck! I love working with individuals one-on-one either in nutrition and/or personal training. And in a past life, I owned a health food store. That was cool! Here’s the more juicy stuff. I eat meat and chocolate and ice cream and burgers and I also enjoy a glass of ice wine from time to time. Yes, you read all that right. I personally follow the 80/20 rule. I live a healthy life day to day, I drink green smoothies, eat raw food, meditate, exercise, breathe, stretch, sometimes I’m gluten free and vegan and I even detox from time to time. But I also LIVE life and enjoy myself. I know and understand that I am solely responsible for my own health, it’s up to me and only me to make the best of what this life has to offer, so I grab it with both hands and make life happen. You can find out more and connect with Tanya at www.tanyafraser.ca

• Hormonal Imbalance
• Dysbiosis (improper gut bacteria)
• Toxicity
• Nutrient Deficiency (think B6)
• Food Sensitivities
• Low Stomach Acid (HCl)
• Leaky Gut
• Candida (Yeast) Overgrowth
• Parasites
• And the list goes on. . .

Lemon

Cucumber

Chia Seeds

Apple Cider Vinegar

Salmon

Green Shit

Avocados

Salmon with Avocado Lemon Sauce and Sautéed Greens

2015-12-03 11:04:57

Serves 4

A scrumptious and nourishing meal for excellent digestion and hormonal balance.

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Prep Time

15 min

Cook Time

20 min

Prep Time

15 min

Cook Time

20 min

For the salmon

1. Four 4-oz fillets of salmon, deboned
2. 2 tbsp olive oil
3. Salt and pepper to taste

For the sauce

1. 2 avocados, pitted
2. 1 tbsp fresh dill
3. 1 tbsp fresh parsley
4. 2-3 green onions (scallions)
5. juice and zest of one lemon
6. water or broth to thin
7. 1-2 tsp coconut aminos or gluten-free tamari
8. 1/2 tsp garlic powder
9. 1-2 anchovies fillets (optional)
10. salt and pepper to taste
11. 1/2 tsp onion powder

For the greens

1. 4-6 cups spinach, or a few leaves of kale or collard greens per person
2. 1-2 cloves garlic, minced
3. 1 tbsp coconut oil
4. lemon juice (optional) (I like to use raw apple cider vinegar with kale)
5. salt and pepper to taste

Instructions

1. Preheat your oven to 400 degrees. Line a baking sheet with foil or parchment paper, and place the salmon filets on the sheet. Sprinkle with olive oil and salt and pepper. Put in the oven and roast until cooked through, about 20-25 minutes (depending on your oven + fish thickness).
2. Meanwhile, make the sauce. In a blender, place all ingredients avocados through onion powder. Blend until smooth. Add water or broth throughout to achieved desired consistency (I like mine on the thin side).
3. During the last 5-7 minutes of the salmon cooking, make the spinach/greens. Heat a pan over medium heat with coconut oil until hot. Throw in garlic, and sauté 1-2 minutes- but don’t burn! Then add spinach or other greens and continually stir until all spinach is wilted and bright green. If it starts to take on the colour of those yucky canned green beans you’ve cooked it too long! Just before serving, add lemon juice is using and salt and pepper.
4. Take out salmon once cooked and flaking easily. Serve on top of spinach drizzled with avocado sauce.

Notes

1. NOTE: I used a mixture of collard greens and rapini in the picture. Use extra avocado sauce on any proteins of choice, as a salad dressing, veggies dip or sandwich spread.

By Robyn Srigley

The Hormone Diva https://thehormonediva.com/

When I ask women what their top priorities are, I NEVER hear any woman list herself. Not in her top 3 priorities, not in her top 5. This baffles me every time. I talk to them about the importance of self-care and usually her eyes will start to glaze over, or she might start fidgeting with nerves or guilt.

If this is happening to YOU- stay with me!

As a Taurus, I’ve always loved everything indulgent and am always looking for cool and new ways I can take care of myself. I’ve tried MANY things over the years and I have to say that the more I did it, the higher on my priority list it became.

When something makes you feel good, you want to repeat it, right? Except with self-care, you’re not feeling guilty after having a calorie + sugar-laden doughnut or sitting on your butt, everyday, all day.

And because I’m The Hormone Diva of course I’m going to bring hormones into the equation. When we are constantly stressed and not taking care of ourselves, our levels of the stress hormone cortisol stay constantly elevated. For women this means weight gain, mood disorders like anxiety and depression, as well as exhaustion, cravings, irregular periods and a nasty menopause transition.

Self-care doesn’t have to be hard. It doesn’t have to take a lot of time and definitely shouldn’t make you feel guilty. If you want to reduce your stress, get happy + balance your hormones- you must take part in self-care!

Here are some super awesome ways to do it, in only minutes a day (seriously):

• Heavenly Acupressure Mat 

Lie on this mat for even a few minutes a day and reap the benefits of reduced stress, better sleep, improved mood and decreased pain. I personally have the acupressure mat I’ve listed above. I bought the set with the pillow as well- what a great way to help with neck + head tension. And no- it doesn’t hurt! The longer you lay on this mat, the more you will sink into it. Up-level your relaxation: Lay on the mat in legs-up-the-wall pose for a double stress-attack.

• Nature walk

I feel like a preacher on this one: time and time again I’ve talked about the benefits of walking in nature. Sure, you may have a treadmill in your basement, but if at all possible- walk outside! The site of plant life and a blue sky will relax you and help you feel grounded. Plus the fresh air will invigorate you and the sunshine will give you a healthy dose of Vitamin D!

• Meditation/deep breathing

If our breathing remains shallow, our body thinks we are in a constant state of stress. So up goes that cortisol again, and we’ll feel stressed + exhausted all the time. Using meditation or deep breathing techniques to reset how you breathe on a daily basis is crazy helpful. Whether you get an App for your phone, or take part in professionally-led meditations, doing this (for even 5 minutes a day) will show you BIG dividends.

• Good book

Ahhh, there’s nothing like a good book. One that you can get lost in, and never want to put down. Romance, thriller, or regular-old fiction- it doesn’t matter. Turn off those phones + computers and go back to paper. Let your imagination run wild as you picture the scenes of a book in your head as your read. I’ve always got a book (or three!) on the go. I like to read both non-fiction + fiction. Currently I’m reading Gone Girl by Gillian Flynn and Buddha’s Brain by Rick Hanson. Cultivate good habits and fit in a few pages a day, at least.

• Primping

While I’m all for women feeling good in their skin, it’s still nice to participate in some beauty rituals from time to time. Because of my PCOS  I struggle with my skin. Excess testosterone in my body builds up in the oil glands of my skin and causes acne. While having adult acne is no picnic, I do a few things in my beauty routine that not only HELP my skin, but also make me feel good + relaxed.

For example, twice a week I do a turmeric face mask. I leave the mask on for 15-20 minutes, and wash off to smooth, beautiful + baby soft skin! I feel relaxed, pretty and happy when I do this.

Some other things to try are doing a body scrub, having a detox bath or painting your nails. Fit these beauty rituals regularly into your life for the best benefits. Beautiful + Happy? What an awesome combo.

• Yoga

I love yoga. I have been practicing on and off since I was 16 years old. The mental + physical flexibility that comes from a regular yoga practice is seriously a miracle. You can kill two birds with one stone with this practice by getting in some exercise and some emotional self-care. This month, I’m completing a 30-day yoga challenge hosted by DoYouYoga.com. With all the free yoga websites + local studios cropping up, there’s no excuse not to try this activity. It’s helpful for women of all ages and activity levels.