Hello Healthy Hub Fans!

As we settle into September, let's focus on maintaining our health goals while nurturing our hormonal balance. This week, we're exploring how exercise can help keep our hormones in check and sharing a delicious, hormone-friendly recipe to fuel your fall activities.

Quick Health Tip

Balance your hormones naturally with smart exercise choices and nourishing foods.

Regular physical activity is crucial for hormone health, but the type and intensity of exercise matter. Here's a tip to keep your hormones happy:

Mix High-Intensity Interval Training (HIIT) with Yoga: HIIT can boost testosterone and human growth hormone, while yoga helps reduce cortisol (stress hormone) levels. Aim for 2-3 HIIT sessions and 2-3 yoga sessions per week for optimal hormone balance. Remember, consistency is key. Start with manageable workouts and gradually increase intensity to avoid overtraining, which can disrupt hormone balance.

The food you eat effects your hormones! Here are some key takeaways from CIMA Health:

• Avoid excess sugar. Added sugar can promote insulin resistance and disrupts gut health.
• Get protein with every meal. Protein helps your body produce amino acids needed to make essential peptide hormones.
• Eat healthy fats. Healthy fats such as those found in olive oil and avocados, for instance, help balance hormones that control appetite and the feeling of fullness. They’re also good for your heart.
• Eat plenty of fruits, vegetables, and other fiber-rich foods. Getting plenty of fiber helps regulate insulin and gut health.
• Avoid inflammatory foods. Chronic inflammation can lead to hormonal imbalance. Avoid processed foods, fried foods, trans fats, artificial colors, sweeteners, and more.
• Avoid endocrine disruptors. Endocrine disruptors are chemicals found in everyday items such as pesticides, herbicides, plastics, and cosmetics. Opt for organic fruits and vegetables and natural products.

Recipe of the Week: Hormone-Balancing Salmon Bowl

Fuel your body and balance your hormones with this omega-3 rich salmon bowl!

Ingredients (for 4 servings):

• 4 salmon fillets (4-6 oz each)
• 2 cups quinoa, uncooked
• 4 cups mixed leafy greens
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup pumpkin seeds
• 2 tbsp olive oil
• 1 lemon, juiced
• 1 tsp turmeric
• Salt and pepper to taste

Grocery List:

• Salmon fillets (4)
• Quinoa (2 cups)
• Mixed leafy greens (4 cups)
• Avocado (1)
• Cherry tomatoes (1 cup)
• Pumpkin seeds (1/4 cup)
• Olive oil
• Lemon (1)
• Turmeric
• Salt and pepper

Instructions:

1. Cook quinoa according to package instructions.
2. Season salmon with turmeric, salt, and pepper.
3. Grill or bake salmon for about 12-15 minutes until cooked through.
4. In a bowl, combine cooked quinoa, leafy greens, cherry tomatoes, and avocado.
5. Top with cooked salmon and sprinkle with pumpkin seeds.
6. Drizzle with olive oil and lemon juice.
7. Enjoy this nutrient-dense, hormone-balancing meal!

A Note of Encouragement

As we navigate the changing seasons, remember that small, consistent steps towards health can make a big difference. Your commitment to wellness is inspiring!

Ready to dive deeper into hormone health and personalized nutrition? Join our Choose HEALTH VIP membership for expert guidance, meal plans, and a supportive community. Together, we can optimize your health this fall season!

Stay balanced and beautiful,

Dr. Anna Crisostomo

The Health Hub Team

P.S. How are you incorporating hormone-friendly habits into your routine? Share your tips in our Facebook group – your insights could help others on their wellness journey!