Full Day of Eating for optimal health and hormones
I have been working out and eating an 80/20 diet for about 10 years now but recently I have come off birth control so I’ve decided to crack down and stop eating for a healthy physique from a visual stand point but really trying to eat solely for my cycle and the health of my hormones.
I’m not a doctor, and this is by no means advice or telling you how to fix your hormones, this is just what works for me right now and I am still in the process of getting my cycle regulated and get my PCOS under control.
I do have a good grasp on how to eat for general health and physical shape🤗 I 100% believe an 80/20 mindset when it comes to consistency and long term health is the most optimal for the majority of people.
This is how I eat in a weekly basis and the rules I go off pf that work for me :)
Rule #1 : 80/20 diet, eat healthy Whole Foods (fresh veggies, fruit, rice, potatoes, etc.) 80% of the time. What helps with this rule is cooking at home every meal that I can at least on the week days, M-F!
I post what I eat daily on my Instagram if you want to follow, “jaadenaash”.
20% of the time I eat whatever I’m craving, if I want a cookie, I eat a cookie. If I want to go out to eat with my boyfriend for date night and smash a ton of pasta and then get ice cream after, I do it. If I want to go out for a few drinks on the weekend or have a glass of wine with dinner during the week… I do it! This keeps me happy and sane lol.
Rule #2 : Don’t let others tell you how to eat or what to eat or fall into the pressures of social situations.
If you don’t want to drink, don’t drink. If eating pasta hurts your stomach, don’t force yourself to eat pasta, order a salad or a meat and potatoes dish. Eat the foods that work for your body and make you feel good, everyone’s different.
For example, pasta bloats me and hurts my stomach so 9/10 times me and my boyfriend go out for Italian, I don’t eat pasta. I get a salad or order another dish and maybe take a bite of his for the taste because I know that’s what’s optimal for me and my body! If I’m really craving pasta sometimes I’ll go for it but I know I’ll reap the consequences, but definitely worth it if we go to Red Ash or Sammie’s in Austin.
Rule #3 : Don’t stress over it too much. Stress can have a bigger impact on your body in general, hormone balance, and weight than you think.
If you eat an unhealthy meal, enjoy it then move on. Don’t stress over it! It’s not the end of the world and you are allowed to enjoy food even if it’s not “healthy” all the time.
Beyond my core 80/20 rules, I've found that intentionally incorporating specific nutrient-dense foods and mindful eating practices truly helps my body strive for hormonal balance and overall wellness. It’s not just about what you eat, but how it supports your unique physiological needs, especially when navigating hormonal shifts. My mornings, for instance, often start with a deeply nourishing cup of Coffee & Beef bone broth with turmeric. I’ve learned that gut health plays a pivotal role in hormone regulation, and bone broth, rich in collagen, supports a healthy gut lining. Adding turmeric boosts its anti-inflammatory properties, a big win for reducing systemic inflammation that can throw hormones out of whack. Following this, a breakfast of scrambled eggs with avocado and a slice of Ezekiel bread provides a balanced start. Eggs are a complete protein source, crucial for hormone production, while avocado delivers healthy fats and fiber that aid in blood sugar stability – another key factor for hormone health. Ezekiel bread, being a sprouted grain, offers complex carbohydrates that provide sustained energy without the blood sugar spikes often associated with refined grains. Throughout the day, I prioritize vibrant, whole foods. Sweet and juicy peaches, for example, are not just delicious but packed with antioxidants and fiber. I often toss them into a refreshing Summer Peach Salad with a base of spinach mix, a sprinkle of cotija cheese for healthy fats, crunchy BBQ pistachios, and fresh cucumber, all drizzled with a light balsamic and honey dressing. This combination ensures a diverse intake of vitamins, minerals, and phytonutrients that are essential for endocrine function. The leafy greens in the spinach help with detoxification pathways, which is vital for hormone metabolism. For dinner, wild-caught sockeye salmon prepared with a simple butter, lemon, and garlic sauce, served alongside fluffy white rice, is a staple. The omega-3 fatty acids found abundantly in sockeye salmon are incredibly potent anti-inflammatory agents and are direct precursors to many hormones. They play a crucial role in cell membrane health, influencing how cells respond to hormonal signals. White rice, often demonized, is a fantastic source of easily digestible carbohydrates that replenish glycogen stores and support thyroid function without stressing the digestive system, especially important for sensitive bodies. Even my 20% indulgence is approached with mindfulness. If I’m truly craving something sweet, I might enjoy a few gluten-free chocolate chip cookies. The key here is not deprivation, but conscious enjoyment. Stress, as I mentioned, can have a more significant impact on hormone balance than an occasional treat. Embracing this flexibility helps maintain a positive relationship with food, which is, in itself, a powerful 'natural remedy' for overall well-being. Ultimately, my journey toward hormonal balance is deeply personal and rooted in listening to my body's signals. It's about providing foundational nourishment through wholesome foods, incorporating anti-inflammatory ingredients, and allowing for flexibility and joy. While this isn't medical advice, I hope sharing my approach gives you some practical ideas for supporting your own hormone health naturally.
❤️🔥❤️