Estrogen And Fat Gain

Hey There  Gorgeous! (aka my hormone hungry knowledge vulture!)

 

This week I am giving you a crash course in estrogen 101.

 

When talking about hormones, sometimes it can be confusing, so lets break it down into a fool proof (super fun!) estrogen lesson!

 

What Is Estrogen? The Basics.

Estrogen is a hormone that is produced primarily in the ovaries in women and in the testes in men. When you think of Estrogen, you think of just women right? Nope, for men, it plays an important role in sperm production and bone maintenance. Estrogen is also produced by other tissues in both men and women, including fat and the brain.

 

So How Does Estrogen Make Me Store Body-fat?

Excess estrogen increases body fat.  Fat tissue produces and stores more estrogen. The estrogen in turn, causes the body to increase fat tissue, fat tissue produces more estrogen, estrogen continues to produce fat tissue, and on and on the cycle goes.

 

What Is Xenoestrogen?

Xenoestrogens are a type of xenohormone that imitates estrogen. They can be either synthetic or natural chemical compounds. Synthetic xenoestrogens are widely used industrial compounds, such as PCBs, BPA and phthalates, which have estrogenic effects on a living organism even though they differ chemically from the estrogenic substances produced internally by the endocrine system of any organism. Xenoestrogens are also called “environmental hormones” or “EDC” (Endocrine Disrupting Compounds).

 

Just so you know, Xenoestrogens ARE NOT A GOOD THING!

 

How Do We Ingest Xenoestrogens?

Xenoestrogens are everywhere, literally everywhere, unfortunately. They are in the food you eat, in the pharmaceuticals you take, it the water you drink, in the products you wash your hair with, in the cleaning products that touch your skin and the chemicals you breathe in. Wowzers!

 

That’s right, but the ills of estrogen on the body don’t just come from the environment. But also, the ineffective way we metabolize estrogen is directly linked to prostate and breast cancer risk. It also produces poor body composition and inhibits weight loss, you’ll likely store excess body fat on your legs if your estrogen is too high.

 

The issue I’m trying to get at here is, Xenoestrogen MIMICS estrogen. Which elevates your own estrogen, catch 22 and a recipe for disaster.

 

Ok Now I Know The Basics Penny, How On Earth Do I Fix It?!

Unfortunately, unless you withdraw from society, the chances of being able to completely avoid xenoestrogens are not very high.  However, there are plenty of things you can do to at least minimize their effect and lessen your exposure to them. LUCKILY, your Hormone Guardian Angel is here (that’s me!) with a FREE “Leaner Legs 5 Step Plan” to give you an insight into how to make the effects lesser, in addition my top tips below:

 

  • Improve Gastrointestinal Health
  • Improve Diet
  • Decrease Body Fat
  • Use Phytoestrogens To Improve Estrogen Detoxification
  • Stop Testosterone From Turning into Estrogen
  • Improve Estrogen Metabolism
  • Ensure Complete Elimination
  • Supplement With Essential Nutrients
  • Watch What You Drink
  • Limit Chemical Estrogen Exposure

So thats it for this week, stay safe, healthy and (hormonally) happy,

Pen xxx

Being A Woman Is Hard Enough

Let’s be honest shall we, life is hard.

After a chat to a client last week, we were discussing (and shaming) how hard it is to keep up this facade we have. This empowered, well-groomed, toned, “got our shit together “ sisterhood thing we do.

We were discussing the exhaustion of  “list ticking”. Yes I know you write lists of everything you need to do, we’re all friends here, “Hello my name is Penny Lomas and I am a serial list writer too”.

Sometimes even writing the list stresses me out! Hello Cortisol!

Get up early and do a workout, eat a healthy breakfast, pick up the dry cleaning, be a boss lady at work, wear something gorgeous, be a perfect girlf/wife/rock being single, have a green smoothie, get my legs waxed, see my friends after work for a drink, make dinner, do the laundry. Make sure I get 7-9hrs of perfect sleep. Wakeup. And do it all again.

It’s exhausting.

And, how do we know we are doing it correctly?

Are we getting all the super-foods we need in that green smoothie?

Are we doing the right workout routine?

Are we doing enough yoga to wind down from the stressful lives?

Are we living life correctly? The pressure is real.

I’ll be honest, sometimes don’t you just want to wear your trackies to work, have a cry for no reason, leave your eyebrows to grow into a uni-brow and say to hell with maintaining your perfect little life?

We can’t all be Beyoncé: having an awesome butt, running our empire (business or household), never crumbling, keeping it together, and guess what? We try to look flawless all at the same time.

My client told me she had signed up to do yoga and hadn’t been once yet, she was stressed about not going to the yoga class timetable.

I told her that she had added yet another commitment to her life, and that she would inevitably beat herself up with because she didn’t attend.

My client was telling me she was EXHAUSTED with being a woman. She was tired of keeping all your appointments and trying to overachieve in every aspect of her life. And oh my god did I hear her. Amen sister!

Unfortunately, our bodies, and namely our hormones don’t always cooperate. Making life a little harder, and coping with our every day lives becomes an epic mission.

Understanding our hormones is an absolute GAME CHANGER. So I’m asking you to make things a little easier, knock one thing off the list that shouldn’t be a drama: Your hormones and nutrition.

And remember, its mothers day next weekend. So why not buy your mummabear the gift of freedom, freedom from yet one more thing we are supposed to have under control: Your body.

The Hormone Connection is not just for your amazing mums, please feel free to forward this email to the important women in your life who might benefit from learning how female hormones play a major role in health.

Nourish Melbourne

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Health, Hormones and Happiness are proud to be a part Melbourne’s newest wellness collaborative, Nourish Melbourne, and to be giving back to future Nourish Melbourne Members in the Nourish Melbourne Membership program.

The Membership, will enable you to receive ongoing Member only offers from the likes of health food stores, to organic beauty products, yoga studios, personal trainers and more. Nourish Melbourne also hold fun and involved health and wellness events on various topics which Members will have discounted access to. Their Membership program will also be supporting not-for-profit organisations such as SecondBite and The Sustainable Table. If you want to know more about the Membership and be the first to know about their limited number launch Membership price, see ‘Become a Member’ on the ‘Membership’ page at www.nourishmelbourne.com.au.

For Nourish Melbourne Members

Receive 20% off your first personal training session with Penny, and 10% off thereafter. Receive 20% off your first Biosignature consultation and 10% off appointments thereafter.

(For non Fitness First members, please note that entry to Fitness First gyms must be paid by client to reception upon entry).

http://www.nourishmelbourne.com.au/listing/health-hormones-happiness/#.U6ZMJCgVqlI

 

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How To Make Spaghetti Squash

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Pumpkin is one of my favourite post workout starchy carbs, I am also a big fan of my mums spag Bol and comfort food so when I came across some locally grown spaghetti squash at my neighbourhood farmers market I couldn’t resist making it a regular addition to my diet. Spaghetti squash is a great way to enjoy your carbs without gluten or processed flours.

Step 1: With a knife, prick your pumpkin to allow for air ventilation. No one wants to be cleaning up an explosion of pumpkin from the inside of their oven. Speaking from experience. Place in the oven on the middle shelf. Cook for 60-80mins at 350′.

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Step 2: Once cooked through, remove from the oven and slice in half. Let cool.

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Step 3: With a spoon, scoop out the seeds and discard. Or plant in your garden!

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Step 4: With a fork, scrap out the spaghetti, it will form noodles as you go.

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Best served with lashings of a yummy sauce, meatballs, or it can also be baked into a spaghetti bake with leftovers.

My favourite is with my beef and flaxseed meatballs and sauce. Enjoy!

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My Groceries List.

I often get asked what are the dos and donts of grocery shopping, which foods are clean and which are not? Well, here you have it. My groceries list, this is what I follow and I encourage my clients to follow. Call it primal, paleo, clean, whatever you like these are my guidelines to a clean dietary intake. So like all my posts, its up to you whether you would like to follow it.

Print it out and take Penny with you when you shop! And just like a nightclub guest list “If it aint on the list, you aint coming in!”

Groceries List

Free Vegetables – These contain little to no starch

Artichoke

Arugula

Asparagus

Beet Greens

Bell Peppers

Bok Choy

Broccoli

Broccolini

Brussels Sprouts

Cabbage

Carrots

Celery

Celery Root

Collards

Cucumber

Eggplant

Endive

Fennel Garlic

Green Beans

Jerusalem Artichoke

Jicama

Kale

Kohlrabi

Leeks

Mushrooms

Mustard Greens

Onions

Peppers (all kinds)

Radish

Romaine Lettuce

Rutabaga

Sea Vegetable

Spinach

Squash

Tomatoes

Turnip

Watercress

Starch Vegetables (In moderation/according to your blueprint)

Paleo:

Pumpkin

Sweet Potatoes

Quinoa (technically a seed)

Parsnip

Beetroot

Non Paleo/Gluten free grains:

Quinoa (technically a seed)

Rice: Red, Wild, Purple, Black.

Fish

Anchovies

Bass

Cod

Eel

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Mullet

Northern Pike

Orange Roughy(in moderation: high in mercury)

Perch

Red Snapper

Salmon

Sardines

Tilapia

Walleye

Shellfish

Abalone

Clams

Crab

Lobster

Mussels

Oysters

Scallops

Shrimp

Meat and Poultry

Beef(Grass fed)

Chicken(organic or free range)

Goat

Lamb

Pork(free range)

Game Meat

Alligator

Bear

Buffalo

Duck

Elk

Emu

Goose

Pheasant

Kangaroo

Ostrich

Quail

Rabbit

Turkey

Venison

Organ Meat – Hearts, Kidney, Liver, Tongue

Eggs(in moderation)

Chicken

Duck

Emu

Goose

Pheasant

Quail

Roe/Caviar

Other Bird Eggs

Nuts and Seeds (In moderation/according to your blueprint)

Almonds

Brazil Nuts

Chia Seeds

Flaxseeds

Hazelnuts

Macadamia

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Chia seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Derivative Butters

Healthy Fats/Oils

Avocado

Organic Butter

Coconut Oil

Fish Oil

Macadamia Oil

Olives/Oil

Sesame Oil

Walnut Oil

Fruit (Preferred)

Blackberries

Blueberries

Boysenberries

Cranberries

Gooseberries

Raspberries

Strawberries

Other Fruits (In moderation/according to your blueprint)

Apple

Apricot

Banana

Cantaloupe

Cherries

Coconuts

Figs

Goji Berries

Grapefruit

Grapes

Guava

Lemon

Lime

Lychee

Mango

Nectarine

Orange

Papaya

Passion Fruit

Peaches

Pears

Persimmon

Pineapple

Plums

Pomegranate

Rhubarb

Star Fruit

Tangerine

Watermelon

All other fruits

Spices and Herbs

Anise

Basil

Black Pepper

Cayenne Pepper

Chili Pepper

Coriander

Cinnamon

Cloves

Cumin

Dill

Fennel

Ginger

Mint

Mustard Seeds

Nutmeg

Oregano

Paprika

Parsley

Peppermint

Rosemary

Sage

Tarragon

Thyme

Turmeric

All other herbs

Liquids

Herbal tea

Black Coffee

Filtered water

Misc/Other

Coconut (water, aminos, flour, desiccated, shredded, milk, butter)

Raw Cacao (nibs, powder)

Apple Cider Vinegar

Organic Grass Fed Whey Protein Powder

Bee Pollen

Stevia

In moderation/according to your blueprint

(Dependent of goals and dietary requirements)

100% Full Fat Cream, Raw Milk, Kefir

Occasional Gluten Free Indulgences

Good Quality Red Wine

Organic 70-85% Dark Chocolate

 

If you would like more inspiration on how to piece these grocery items together into delicious meals my eBook cookbook is available to purchase here:

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Yours in health, hormones and happiness

Pen

xxx