Author: Odette Bulaong

A Toronto-based naturopathic doctor helping people optimize their fertility & reproductive health from their first to their last period. Through in-person and virtual one-on-one visits and online programs, I help people understand, trust and love their bodies again so they can take charge of their health & live their best life.

Nutrition for Hormone Balance: Satisfy Your 3 PM Snack Craving!

, , ,

It’s week 3 of our Nutrition for Hormone Balance video series and one area that I know a lot of my patients struggle with is snacking. I know many of us (yes, even me sometimes!) find ourselves crashing around 3-4pm during the workday.

 

And what do we typically crave?

 

Carbs of course!

 

The carbs most of us crave can be sugary quick-fixes like donuts and cookies or the salty, crunchy carbs like chips. Either way, they may satisfy you in the short-term (like for 10 minutes), but then you’ll feel hungry right after!

 

So I’m going to walk you through how to make one of my fave snacks to beat those sugar cravings AND stabilize your blood sugar levels, insulin, cortisol and estrogen.

 

And YES – they taste good and really satisfy that sweet and salty craving!

 

I give you….

 

My “Beat the 3 PM Crash Energy Bites”!

 

Let’s get started!

 

 

Beat the 3 PM Crash Energy Bites

 

The Hormone-Balancing Ingredients

 

1 cup gluten-free oats – Oats add some good fibre to help stabilize blood sugar (which means more balanced insulin and cortisol release) and it also supports healthy bowel movements for optimal detoxification of estrogen. Why gluten-free oats? Oats will have some gluten due to cross-contamination unless they’re grown in specific environments to prevent this. Assume all oats have gluten unless labeled gluten-free. Gluten is a protein found in many grains and while not everyone has a true gluten allergy (known as Celiac disease), many people have a sensitivity to gluten which can range from mild to severe symptoms. The more you consume foods you have a sensitivity to, the more inflammation you’ll have and this adds additional stress to the body signaling the release of cortisol.

 

2/3 cup unsweetened desiccated coconut – Adds good texture and additional fat to help slow the release of sugar into the blood. Try to buy sulphite-free options like I used, if you want to avoid possible sulphite sensitivity (yes, it’s a thing!).

 

½ cup organic ground flax seeds or ½ cup hemp seeds – The store was out of the flax seeds I usually get so instead I used hemp seeds. I prefer ground flax seeds for their texture, fibre and healthy fats, especially the omega-3s – both of which help support healthy estrogen levels in the body. And of course the fibre and fat also help stabilize blood sugar so that’s great for balanced insulin and cortisol levels…do I sound like a broken record yet?!). But hemp seed are a good substitute because they also have omega-3 fats, a bit more protein (but do provide a bit more omega 6 fats as well).

 

BONUS TIP: If you are not going to be grinding the whole flax seeds yourself (which I know you probably don’t have time for!), make sure you purchase the ground flax seeds in freeze-dried bags and transfer to freezer after opening package to prevent the omega 3 fats from going rancid for as long as possible.

 

½ cup dark chocolate chips – Gives that hit of chocolate to satisfy your cravings plus magnesium to help your cells make energy more efficiently. And if it’s over 72% dark chocolate bonus points for more antioxidants. If you are very sensitive to sugar or don’t like chocolate (What?! Who are you?! Just kidding!!), feel free to omit this!

 

1 tablespoon chia seeds – More healthy fat, protein to regulate blood sugar, insulin and cortisol

 

½ cup raw natural nut butter – I used cashew nut butter, but feel free to use almond or peanut butter – just be sure to use natural (no added sugar, salt and definitely no hydrogenated oils or shortening!). The healthy fat from the nuts plus some protein both help to stabilize the sugar in this recipe

 

½ cup organic honey – I just finished a 2-week detox which included eliminating added sugars (including honey), and I found these bites just a bit too sweet with this much honey so I’ll be experimenting with cutting it back to 1/3 cup next time I make it. Will definitely let you know how it goes!

 

How to bring these bites to life!

 

  1. Add all of the dry ingredients into a bowl. Give it a quick mix to combine.
  2. Add the wet ingredients (nut butter & honey). Mix well by hand until thoroughly combined.
  3. Cover and stick in the fridge for 30 minutes to make the mixture less sticky and easier to mold.
  4. Remove from fridge and spoon out enough mixture to make about a 1-inch ball. I find a combination of pressing the mixture into the palm of my hand then giving it a quick roll works the best. Place in a glass container. Repeat for the rest of the mixture and definitely make sure to taste test it when you’re done to make sure they’re edible 😉
  5. Cover and stick in the fridge for a few hours or overnight so the shape sets and they’re not super sticky to handle and pack for work!
  6. Enjoy 2-3 at 3 pm to energize the rest of your work day!

 

This recipe was adapted from Ali’s recipe over at Gimme Some Oven’s No Bake Energy Bites – she’s got lot of other awesome recipes, that I’ve tried and will be sharing in the near future!

 

If you make this, I’d love to know what you think about it! Post a picture & tag me on Instagram @odettebulaongnd or Facebook Odette Bulaong ND because I’d love to know if you love it as much as I do!

 

See you here next week for our final hormone balancing recipe of the month!

 

Take care until then!

 

 

 

Nutrition for Hormone Balance: Quinoa & Kale

, , , ,

It’s week 2 of our Nutrition for Hormone Balance video series and I’m going to share with you my 10-minute dinner bowl that I threw together after a busy day in clinic. And of course, I’ll share with you how all the nutritious & delicious ingredients help balance our insulin, cortisol & estrogen – how it came together so quickly…because I totally know you understand when I say I’m hungry (soon to be hangry) when I get home from work and need to eat stat!

 

So let’s get started!

 

 

10-Minute Quinoa Kale Stir-fry Bowl

The Hormone-Balancing Ingredients

 

1 tablespoon avocado oil

 

½ chopped onion – Contains sulphur compounds that help support liver detoxification

 

1-2 cups chopped kale – A proud member of the cruciferous family vegetables that are awesome for estrogen detoxification – great for heavy/painful periods, fertility concerns and perimenopause.

 

½ cup cooked quinoa – This is actually a seed that works like a side-dish grain in place of rice. The higher protein content than most grains helps keep blood sugars more stable which means your insulin and cortisol can stay balanced too

 

Cooking tip: Cook a cup of quinoa on the weekend so you can throw it in quick dinners or pack lunches all week. I cooked 1 cup quinoa (to 2 cups water) earlier in the week and this is probably the 4th or 5th meal I’ve used it in…it makes so much!

Hormone balance BONUS tip #1: Store your big batch of quinoa in glass containers to reduce hormonal exposure to plastic which can contribute xenoestrogens that disrupt our estrogen balance.

 

½ cup chickpeas – Adds additional protein and fibre. The fibre helps feed healthy gut bacteria and keep bowel movements regular (yup, I said that!) – both of which help eliminate estrogen in the body, especially helpful for those with estrogen dominance

 

Avocado – Healthy monounsaturated fats further stabilize blood sugars, keeping insulin and cortisol in check…and the healthy fat increases the satiety factor of the meal (meaning it helps you feel fuller longer, as in it satiates you!)…and who doesn’t love avocado?

 

Hormone Balance BONUS Tip #2: if you saw my Instagram post yesterday, you saw I shared the EWG Guide. Remember, pesticides add to the work your liver has to do to help detoxify your body from well, everything – including our own hormones. So it makes total sense to avoid as many pesticides as you can, and the EWG Guide totally helps you do that. Why do I mention this here? Avocados are #1 on the Clean 15 list (onions are on there too!).

 

Garlic powder & sea salt to taste (I would have added freshly ground black pepper but my pepper grinder broke & I am literally heartbroken and don’t know how we’re surviving without it!

 

How to bring this bowl to life!
  1. Heat avocado oil on low-medium heat. Add onions and saute for a few minutes.
  2. Add kale and saute for 2 minutes max.
  3. Add quinoa and stir for 1 minute.
  4. Add chickpeas and stir for 1 minute.
  5. Turn off the burner and add garlic powder & sea salt to suit your taste.
  6. Serve in a bowl with half a small avocado, decompress & enjoy!

 

 

If you made this, make sure you let me know – I’d love to see how yours turned out! And of course – modify the recipe to suit your need and make it your own! Post a picture & tag me on Instagram @odettebulaongnd or Facebook Odette Bulaong ND because I’d love to see how it worked out for you and know if you like it as much as I do (it’s totally ok if you don’t!).

 

Make sure you check back right here for next week’s hormone-balancing recipe!

 

Take care until then!

Nutrition for Hormone Balance: Protein Shakes On-The-Go!

, , , ,

It’s the first Thursday in June, so I’m kicking off our new video series: Nutrition for Hormone Balance with a breakfast recipe, a prep tip & a demo (sort of!) all rolled into one.

 

Last month we talked about the importance of knowing about your own hormone balance and I stressed how important it was to ensure insulin and cortisol balance. For most of us, one of the best opportunities to do this is first thing in the morning with breakfast.

 

However…

 

I know that breakfast is one of the toughest meals for us to fit in because we’re so darn busy in the morning, or we’re not hungry or we’re not morning people (ahem). So I’m gonna share a little secret that you may not have thought about for a quick way to make sure breakfast is ready the next day.

 

 

The Recipe

 

Here’s what’s in tomorrow morning’s protein shake & how it’ll help balance my hormones all morning:

 

  1. To the blending container (if you’re using an immersion container like I did), the blender cup, the blender itself, if it’s removable from the base, or a mason jar if it’s not removable add:

 

300 mL organic unsweetened cashew nut milk: non-dairy means decreased hormone exposure (and easier to digest for those of us who have some lactose-intolerance)

 

1 scoop vegan protein powder (providing 20 g protein):  vegan protein powder means less hormone exposure, less risk of allergenicity and an anti-inflammatory protein source. Be sure to choose a brand with no added sugars or artificial colourings or preservatives. A good amount of protein to start the morning keeps the blood sugars stable and as a result, ensures insulin and cortisol remain balanced so you stay energized all morning.

 

Optional: Give it a quick stir (with chopsticks like I do, if you like!) – or don’t, the blender will do the work for you!

 

1 tablespoon chia seeds: provide healthy and anti-inflammatory omega-3 fat & protein to stabilize blood sugar and insulin plus the fibre it provides helps support healthy detoxification of estrogen from the body. Remember, estrogen dominance can be a factor in infertility, painful, heavy periods.

 

1.5 cup (generous handful) organic spinach: provides inflammation-quenching antioxidants and fibre to support optimal detoxification of estrogen

 

½ cup frozen organic wild blueberries: more antioxidant support to provide protection against any free radicals

 

1-2 dates – provide natural sweetness with some fibre – so blood sugars don’t go too crazy

 

Optional: For a thicker protein shake, add ½ – 1 cup ice and half a banana!

 

  1. Cover container (or blender) and stick in the fridge. Make sure your blender and to-go cup are ready on the counter so you don’t have to waste a second in the morning!
  2. Have a good night’s sleep, knowing you’ll wake up to a 95% done ready-to-go breakfast!
  3. The next morning, take out your ingredients, blend away and pour into to-go cup. Enjoy & have a hormone-balanced morning 🙂

 

So excited to talk more nutrition for hormone balance next week.

 

Take care until then!

 

 

 

Know Your Hormones! What Hormone Test is Best?

, ,

If you’re concerned about hormonal imbalance you probably have thought about testing your hormones. But with all the testing options out there, which test is best?

 

Today I’ll explain some of the testing options available and which I would recommend for the hormones we’ve been discussing over the past month for the Know Your Hormones series.

 

What to expect in this video:

0:26 Estrogen testing

0:34 Blood hormone testing benefits

1:05 Salivary hormone testing benefits

1:18 Urine hormone testing benefits

2:04 Estrogen testing for fertility

2:27 Insulin testing

3:15 Cortisol testing

3:40 How normal cortisol levels should change throughout the day

4:46 Thyroid hormone testing

 

https://youtu.be/yaRPobpPWE4

 

Estrogen

 

Estrogen is a steroid hormone, meaning it’s made using cholesterol as the main building block.

 

For fertility, measuring blood (also known as serum) levels of estradiol (the most potent of the 3 estrogens in our body), on day 3 of your menstrual cycle can provide helpful information.

 

To screen for basic hormonal concerns, measurement of serum estradiol at any time can provide basic information that can be helpful as long as it’s interpreted in the ranges given for the correct time of your menstrual cycle (assuming woman is still having her periods, otherwise they need to be interpreted in the post-menopausal range).

 

However, blood measurements of estrogen don’t give as accurate a measure of the amount of estrogen that is bioavailable – meaning the amount of estrogen that can actually be available and therefore active at the tissues (where we want estrogen to go).

 

For this, salivary hormone testing can provide a better measure of bioavailable hormones – that is free, unbound hormones. For steroid hormones, salivary testing can provide more accurate information of the level of hormones that are actually available to be used by the tissues (meaning where they can actually have the effect we want them to have).

 

Another important factor to consider as I’ve discussed in previous articles is estrogen dominance. If we want to understand why estrogen dominance is happening another testing option is urine testing – specifically the DUTCH test which can provide information about the breakdown products (known as metabolites) of estrogen, including how well the body is able to detoxify from estrogen.

 

 

Insulin

 

Insulin testing is best done through blood tests. While you can test insulin, remember that what we want insulin to do is help us balance our blood sugars well. So while a blood test for fasting insulin is helpful, it is also important to test for fasting glucose and hemoglobin A1C (both blood tests) to gain a more complete understanding of our risk for blood sugar imbalances including hypoglycemia, pre-diabetes or diabetes.

 

 

Cortisol

 

Cortisol testing can be done through blood – and it’s often done first thing in the morning when cortisol should be the highest. But this doesn’t tell us the whole story about cortisol. Also, since many people are anxious about getting blood taken, cortisol may be falsely elevated when measured this way.

 

 

Salivary testing allows for easy collection & therefore measurement of cortisol (also a steroid hormone) throughout the day. This is important because cortisol is normally made & released in a very specific way, producing an expected pattern for healthy adrenal gland function.

 

Cortisol should be highest in the morning when we wake up, gradually decreasing to the noon hour, then further decreasing to the early evening at 5 PM, with its lowest levels of the day being in the night time before you sleep. This pattern is often called the 4-point cortisol curve.

 

If we also want to know more about the metabolism or break down of cortisol in the body then we may want to consider urine testing for cortisol and the DUTCH test can provide information on the metabolites or break down products of cortisol, in addition to more complete information of the total amount of cortisol produced throughout the day.

 

 

Thyroid Hormones (T3 & T4)

 

Thyroid hormone levels (T3 & T4) are best analyzed through blood testing.

 

However, it’s often only TSH (thyroid stimulating hormone, which is made by the brain), that is measured as a screening test for thyroid dysfunction, by many conventional doctors.

 

In my experience working with women with under-functioning thyroid function (hypothyroidism & Hashimoto’s thyroiditis), to get a more complete understanding of thyroid function, it’s important to do a more comprehensive thyroid panel which includes TSH, T3, T4, anti-TPO antibodies and reverse T3 when necessary. If you want to know more about the complete thyroid panel especially with its relation to fertility health watch this video.

 

 

Final Thoughts

 

As you can see, when it comes to hormone testing – there isn’t a one-size fits all approach. With the right test results, analyzed with respect to your health concerns and symptoms, we’re better able to provide the most personalized & effective naturopathic care for you to help balance your hormones and get you feeling like your Self again.

 

I hope you’ve found this Know Your Hormones series helpful in starting to understand your own hormone balance and that it’s encouraged you to work with a healthcare professional well versed in hormones to help you take charge of your health.

 

 

What do YOU want to know more about?

 

Thank you so much for all of you who have watched, liked and shared this series – your feedback helps me know that I’m giving you the info that you want to learn about, so if there’s a topic you’re interested in that you want to learn more about – please let me know. You can connect with me on Facebook, Instagram, even message me right here on my website.

 

I would LOVE to hear from you!

 

I will see you back here next week when I’ll be unveiling our new monthly topic for June. Have an amazing week everyone!

 

Take care until then!

Know Your Hormones! #4 Thyroid Hormones

, ,

Do you ever wonder if you have a slow metabolism?

 

Many women who come to see me ask the same thing. So today, we’ll review some of the symptoms related to slow metabolism and the hormone involved in metabolism.

 

Have you guessed it?

 

It’s the thyroid hormone.

 

 

What is thyroid hormone?

 

There are 2 main thyroid hormones that are made by the thyroid gland:

  • T3: Triiodothyronine
  • T4: Thyroxine

T3 is the more active form.

 

The thyroid gland is located at the front of your neck, and it’s shaped like a butterfly. It makes mostly T4 and some T3, but T3 is the more active form. Cells in different organs need to convert T4 into its active form T3, in order for it to have its effect on the body.

 

Optimal T3 levels functions to regulate and ensure a healthy metabolism. Basically, this means that T3 helps our cells make energy efficiently so that our body can function well.

 

Common symptoms of underactive thyroid function (hypothyroidism) include:
  • Difficulty losing weight
  • Fatigue
  • Feeling cold all the time
  • Constipation
  • Depressed mood
  • Heavy periods

 

Common symptoms of overactive thyroid function (hyperthyroidism) include:
  • Weight loss
  • Anxiety
  • Shakiness
  • Feeling hot
  • Sweating
  • Heart palpitations

 

Why are thyroid imbalances an issue?

 

So what can we do about it?

If we find that there is an imbalance in thyroid hormone levels or function, you may be surprised to learn that by addressing some of the other hormone imbalances we already learned about earlier in this video series, thyroid hormone function can improve as well. For example:

  • Cortisol levels that are too high or too low can prevent normal thyroid hormone activity
    • To start you off on some ways to help balance cortisol levels, make sure you watch Week 3’s video on cortisol if you haven’t watch it yet
  • Excess estrogen can reduce the available free T3. Identifying and addressing estrogen dominance is important for thyroid balance
  • Make sure the body has the nutrients needed to convert T4 into T3, which again, is the more active form in the body. Some of these nutrients include the minerals selenium, zinc and magnesium.
  • Decrease inflammation in the thyroid gland – and the entire body. One of the most common causes of hypothyroidism (an underfunctioning thyroid gland) is autoimmune – meaning your body’s immune system attacks your own body cells, in this case, those found in the thyroid gland. Balancing these autoimmune reactions can help improve thyroid function, ovulation and optimize fertility.

 

Final Thoughts

 

As you can see thyroid hormone balance is complex.

 

In order to truly understand what is going on with your hormones – it’s important to get a baseline reading of the levels of hormones in your body. So next week we’ll take a look at hormone testing options that are important to determine what needs to be done to balance hormone levels most efficiently.

 

 

Have you heard of compounded Bioidentical Hormone Replacement Therapy (BHRT)

 

To help women address hormone balance it may be important to consider hormone therapy when necessary. It is worthwhile to consider specially compounded bioidentical hormones that mimic your natural hormones more effectively.

 

This requires extra training which Dr. Odette has taken with the LP3 Network in order to provide this additional service of prescribing compounded bioidentical hormone therapy safely & effectively. If you would like to learn if you are a good candidate for BHRT contact Dr. Odette here.