For more FREE Resources, visit HormonesBalance.com »
Regain energy • Go down a few pounds
Kick depression and anxiety • Stop sugar cravings
Reduce hot flashes • Minimize menstrual cramps
Lower adrenal stress • Filter toxins • Combat candida
Improve your digestion • Boost your thyroid function
Combat insomnia • Stop hair loss • Build strength
• Restore balance between levels of
estrogen and progesterone
• Reduce stress hormones like cortisol and adrenaline
• Support your thyroid function and production of
thyroid hormones
• Protect against cancers caused by estrogen dominance
(such as breast and thyroid cancer)
• Help improve liver detoxification to filter
harmful hormonal metabolites
Let me share with you the 15 potent foods and nutrients that
can help to:
Learn to use foodto help you:
For more FREE Resources, visit HormonesBalance.com »
Sweet, tart and rich in vitamin C, these “Phoenician apples” have higher
antioxidant levels than red wine, including polyphenols, flavonoids,
alkaloids, ellagitannins and anthocyanins. The phytoestrogenic seeds
mimic the actions of estrogen minus estrogen’s side effects, such as
bloating, weight gain and fluid retention.
Add to Your Diet: Add pomegranate seeds to salads, grain or paleo
porridge or make a freshly squeezed juice.
Naturopaths use the beet and carrot combo to reduce PMS in
women, starting five days before their periods. Beets help detoxify the
antagonistic estrogens (causing the pain and mood swings) and carrots
are known to boost the progesterone levels.
Add to Your Diet: Make a carrot and beet smoothie by adding flax seed,
coconut milk and a splash of lemon juice.
1Pomegranates
1.Natural source
of estrogen
1.Supports
sustained energy
1.Liver
cleansing
2.Progesterone
boosting
2.Balances estrogen
2.Progesterone
boosting
3.Packed with
phytonutrients
3.Eliminates
toxins
3.Nutritionally
dense
2
3
Matcha
Beets and Carrots
Matcha tea is alkalizing and high in calming L-theanine. It helps
breakdown and eliminate chemicals like DDT, PCB, mercury, cadmium
and lead. It contains vitamin C, selenium, chromium, zinc and magnesium
and potent antioxidants called catechins. Postmenopausal women who
drink green tea daily have lower risk of estrogen dominance.
Add to Your Diet: Try this delicious Matcha Latte »
For more FREE Resources, visit HormonesBalance.com »
Flaxseeds form a mucilage gum that reduces gut inflammation, stabilizes
blood sugars and reduces sugar spikes. They are rich in lignans, which
help boost the “good” estrogens and get rid of the “bad estrogens.” This
lowers the risk of estrogenic breast and thyroid cancers, and uterine
fibroids. Plus they’re packed with healthy fatty acids that boost fat loss.
Add to Your Diet: Add 2 tablespoons of flaxseed per day, to smoothies,
soups or salads.
The bitter taste of leafy greens like kale, collard greens or arugula, comes
from their high levels of glucosinolates. These break down into anti-
inflammatory isothiocyanates, which protect against cancer and support
your liver to filter and remove toxins and excess estrogen.
Add to Your Diet: Steam lightly and make into salads or vegetable
dishes. Add to soups at the end to prevent overcooking. Do not eat raw
if you have a thyroid condition.
There are eight B complex vitamins including thiamin, riboflavin, niacin,
pantothenic acid, biotin, vitamin B6 and B12 and folate. Vitamin B6 is key
in progesterone production. They can’t be stored in the body so need to
be replenished daily to boost metabolism and energy production.
Add to Your Diet: Good sources include whole grains, leafy greens,
meat, liver, fish, nutritional yeast, brewer’s yeast, and eggs (if tolerated).
Food highest in vitamin B is liver.
4Flaxseeds
1.Rebalances “good”
versus “bad” estrogens
1.Support liver detoxification
1.Support hormone
production
2.Minimizes
hot flashes
2.Protective against
breast cancer
2.Calm the
nervous system
3.Reduces fibroids and breast lumps
3.Boosts
immunity
3.Enhance the liver function
5
6
Cruciferous Vegetables
B Vitamins
Check out this delicious recipe: Easy French Pate »
For more FREE Resources, visit HormonesBalance.com »
High in sulfur, at the sprouting stage (when 2 or 3 days old), broccoli
contains 50 times more sulforaphane than mature broccoli flowerets.
Sulforaphane helps the liver filter toxins and protects against breast
cancer by targeting and killing cancer stem cells. It also boosts
methylation, a process needed to produce hormones like serotonin.
Add to Your Diet: Add broccoli sprouts to salads, soups or pestos.
Eat raw.
Calcium builds strong bones and is involved in muscle contraction and
relaxation. It works with magnesium to soothe the nervous system.
Studies show it relieves PMS symptoms such as cramping, bloating,
migraines and mood swings.
Add to Your Diet: Dark green leafy vegetables (such as kale, chards,
collard greens, spinach), prunes, broccoli, almonds, Brazil nuts, oranges,
sardines and sesame seeds.
This aromatic spice stabilizes blood sugars and insulin levels. Rich in
anti-inflammatory chemicals, including cinnamaldehyde and epicatechin,
cinnamon supports and strengthens your immune system – reducing risk
of autoimmune conditions. Ceylon cinnamon can interrupt angiogenesis,
stopping the growth of cancer cells.
Add to Your Diet: Add to smoothies, desserts, grain or paleo porridge.
7
8
9
Broccoli Sprouts
Calcium
Cinnamon
1.Reduce
breast lumps
1.Promotes
deep sleep
1.Reduces
inflammation
2.Support liver detoxification
2.Builds
strong bones
2.Stabilizes
sugar levels
3.Protect against breast cancer
3.Eases and helps
prevent PMS
3.Fights candida
overgrowth
For more FREE Resources, visit HormonesBalance.com »
A tasty, healthy coffee substitute, this bitter root is a strong digestive
stimulant, which also relieves fluid retention. It is a prebiotic - high in
plant-based fibers, such as inulin and oligofructose - which feed good
gut bacteria. As a herbal lipotropic, it flushes fatty deposits from your
liver and stimulates bile production to help your liver detoxify estrogen
metabolites and reduce estrogen dominance.
Add to Your Diet: Steep dandelion root in hot water for 10 minutes and
drink.
This feeds good bacteria and makes you feel sated after a meal.
Insoluble fiber helps prevent constipation and is found in vegetables,
nuts and whole grains. Soluble fiber stabilizes blood sugar and insulin,
providing sustained slow release energy.
Add to Your Diet: Add foods like whole grains (gluten-free), heaps of
green leafy vegetables, cucumbers, apples, legumes (such as lentils and
chickpeas), blueberries, peas and psyllium.
This herbal adaptogen balances levels of progesterone and estrogen,
relieving menstrual swings, fluid retention and breast tenderness. Women
who take maca during menopause and peri-menopause report less hot
flashes, night sweats, depression, sleep issues, nervousness and anxiety.
Maca is packed with vitamins C and A and B2, B6, niacin and minerals
including iron, zinc, iodine, calcium, copper, magnesium and potassium.
Add to Your Diet: Mix 1 teaspoon of maca powder with warm almond or
coconut milk. Add a dash of maple syrup and sprinkle of cinnamon to serve.
10
11
12
Dandelion root
Fiber
Maca
1.Improves liver detoxification
1.Eliminates
harmful estrogens
1.Natural balancer of estrogen and
progesterone
2.Stimulates
bowel movement
2.Balances
sugar levels
2.Energizing
3.Rich in
prebiotics
3.Feeds
good bacteria
3.Helps with hot flashes
Learn to make this Better Than Coffee latte »
For more FREE Resources, visit HormonesBalance.com »
Fermented foods such as sauerkraut and kvass, colonize your gut with
good bacteria helping to heal your gut lining, repair leaky gut and fight
candida. They boost nutrient absorption and production of hormones like
serotonin and melatonin. They also support the estrobolome – a subset
of gut bacteria that helps with the metabolism of estrogens, especially
the dangerous estrogen metabolites responsible for breast, ovarian and
thyroid cancer.
Add to Your Diet: Add sauerkraut, kimchi or dill pickles as a side to your
entrees or toss into salads. Add coconut or almond yogurt or kefir to your
morning porridge. I do not recommend eating dairy yogurt.
People with low thyroid function can benefit from the high iodine levels
in seaweed such as kelp, dulse, wakame, arame, nori and kombu. It’s a
good source of calcium, magnesium, potassium and selenium (which
supports thyroid function). It also forms a protective gel that soothes
gut irritation. Brown seaweeds contain marine carotenoids, which help
trigger fat burning.
Add to Your Diet: Sprinkle kelp powder on soups and stews. Rehydrate
dulse, wakame or arame, and add to salads. Use nori sheets to make a
wrap with avocado, sardines and arugula.
Magnesium helps your body manufacture important hormones like
progesterone, estrogen and testosterone, serotonin and melatonin.
Magnesium deficiency (very common!) is the leading cause of poor sleep.
Magnesium helps with adrenal fatigue and supports the thyroid.
Add to Your Diet: Add foods to your diet that are high in magnesium
such as cacao, pumpkin seeds, spinach, dark chocolate, black beans
and avocado.
13
14
15
Probiotic-rich Foods
Seaweed
Magnesium
1.Heal leaky gut
1.Supports
healthy breasts
1.Calms
and Relaxes
2.Combat candida
2.Food for brain
2.Relieves
Hot Flashes
3.Reduce inflammation
3.High in vitamins
and minerals
3.Balances Sugars
and Insulin
For more FREE Resources, visit HormonesBalance.com »
WHY add them: How to add them:
Pomegranates1. Natural source of estrogen
2. Progesterone boosting
3. Packed with phytonutrients
Add pomegranate seeds to salads, grain or paleo porridge
or make a freshly squeezed juice.
Matcha1. Supports sustained energy
2. Balances estrogen
3. Eliminates toxins
Try a delicious Matcha Latte.
Beets and Carrots
1. Liver cleansing
2. Progesterone boosting
3. Nutritionally dense
Make a carrot and beet smoothie by adding flax seed,
coconut milk and a splash of lemon juice.
Flaxseeds1. Rebalances “good” versus “bad” estrogens
2. Minimizes hot flashes
3. Reduces fibroids and breast lumps
Add 2 tablespoons of flaxseed per day, to smoothies, soups
or salads.
Cruciferous Vegetables
1. Support liver detoxification
2. Protective against breast cancer
3. Boosts immunity
Steam lightly and make into salads or vegetable dishes. Add
to soups at the end to prevent overcooking. Do not eat raw
if you have a thyroid condition.
B Vitamins1. Support hormone production
2. Calm the nervous system
3. Enhance the liver function
Add whole grains, leafy greens, meat, liver, fish, nutritional
yeast, brewer’s yeast, and eggs.
Broccoli Sprouts
1. Reduce breast lumps
2. Support liver detoxification
3. Protect against breast cancer
Add broccoli sprouts to salads, soups or pestos.
Eat them raw.
Calcium1. Promotes deep sleep
2. Builds strong bones
3. Eases and helps prevent PMS
Dark green leafy vegetables (such as kale, chards, collard
greens, spinach), prunes, broccoli, almonds, Brazil nuts,
oranges, sardines and sesame seeds
Cinnamon1. Reduces inflammation
2. Stabilizes sugar levels
3. Fights candida overgrowth
Add to smoothies, desserts, grain or paleo porridge
Dandelion Root
1. Improves liver detoxification
2. Stimulates bowel movement
3. Rich in prebiotics
Steep dandelion root in hot water for 10 minutes and drink.
Or, learn to make this Better Than Coffee latte.
11. Fiber1. Eliminates harmful estrogens
2. Balances sugar levels
3. Feeds good bacteria
Add whole grains (gluten-free), heaps of green leafy
vegetables, cucumbers, apples, legumes (such as lentils
and chickpeas), blueberries, peas and psyllium.
Maca1. Natural balancer of estrogen and
progesterone
2. Energizing
3. Helps with hot flashes
Mix 1 teaspoon of maca powder with warm almond or
coconut milk. Add a dash of maple syrup and sprinkle of
cinnamon to serve.
Probiotic-rich Foods
1. Heal leaky gut
2. Combat candida
3. Reduce inflammation
Add sauerkraut, kimchi or dill pickles as a side to your
entrees or toss into salads. Add coconut or almond yogurt or
kefir to your morning porridge. I do not recommend eating
dairy yogurt.
Seaweed1. Supports healthy breasts
2. Food for brain
3. High in vitamins and minerals
Sprinkle kelp powder on soups and stews. Rehydrate dulse,
wakame or arame, and add to salads. Use nori sheets to
make a wrap with avocado, sardines and arugula.
Magnesium1. Calms and Relaxes
2. Relieves Hot Flashes
3. Balances Sugars and Insulin
Eat cacao, pumpkin seeds, spinach, dark chocolate, black
beans and avocado.
15 Superfoods to Rebalance your Hormones Print-out Reference Sheet
Learn How to Find Hormonal Balance with the Right Nutrition so You Can Regain Your Energy and Be Free From Weight Issues,
Depression, Anxiety and Confusion Around Food.
Who is the workshop for?Anyone suffering from:
Thyroid • Hashimoto’s • Adrenal Fatigue • PMS • InfertilityPeri-/Menopause • PCOS • Endometriosis • Estrogen Dominance
Fibroids • Breast Lumps/Cancer
I’m going to show you:
How to make delicious breakfasts, snacks and quick meals that support your hormones.
Why you are “eating healthy” but still feel tired, sluggish and sick.
How the gut, liver and sugar levels control your hormones.
How food can reverse weight gain, depression and fatigue.
30 healing foods for your thyroid, adrenals, menopause, weight, hair loss, cellulite, PCOS, hot flashes and more.
Don’t miss out on this FREE Workshop! Sign-up here!»