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PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from the blog. Lauren Chambers is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

 

©2019 so fresh n so green. Talitha Photos + Lauren Chambers. website by asdc.

5 Easy Ways To Get Off The Holiday Struggle Bus + Start Feeling Great BEFORE New Years

Healthy Lifestyle

28 December 2017
0 comments
detox soup

Holy whirlwind of a holiday season — I’m in a bit of disbelief it’s already coming to a close!

While my hope is that you’ve been able to slow down, enjoy QT with those you love and take some much needed time for yourselves, I also recognize you might be feeling a little less than relaxed on the inside, aka consumed with internal stress or guilt about missing workouts, the plate of Christmas cookies you devoured, or even that you’re giving yourself a break.

Trust — I’ve been there — and it’s still something I struggle with from time to time (I’m only human after all). But slowly, over many lessons and many years, I’ve become aware of these limiting thoughts, habits and patterns that do absolutely nothing FOR me and have been able to crowd them out with more positive rituals that are actually useful on a physical, emotional, mental and spiritual level.

 

That being said, I don’t want you to have to wait years to figure some of this stuff out like I did. So I’ve condensed my fave super-simple instant feel-better hacks you can start doing immediately (like before New Years). Because who wants to put a future date on feeling good when you can feel good right now?

 

5 Easy, Instant Feel-Good Hacks You Can Start Doing Right Now

 

#1 Hydrate, Hydrate, Hydrate —

Drinking more water is one of the easiest and most beneficial things you can do for your health. It keeps hunger levels at bay (people commonly mistake dehydration for hunger), lubricates your joints, transports nutrients to your cells, keeps things moving and properly functioning in your body and helps carry out waste and other toxins.

Basically, it’s absolutely essential for your wellbeing, however many of my clients struggle with getting their daily intake. I honestly think it’s because for many water isn’t a source of pleasure the way food is, and when we enjoy something we’re much more likely do remember to it — amiright?!

 

Instant Hydration Hacks:

— Try upgrading both the taste and functionality of your h2o. Add in lemon, ginger, raw honey and cayenne to a glass of warm water to aid in detoxification, fresh cucumber and mint for optimal digestion, or berries and basil for antioxidants and a sweeter flavor. Before (or after) a bit too much indulging I love to add a shot of apple cider vinegar to my water, which doesn’t taste so hot but helps with digestion and balances my blood sugar levels quickly. I’m also obsessed with peppermint tea and drink a cup almost every day (either in between meals or after dinner).

— If flavoring water isn’t your jam or you’re just simply forgetful, invest in a quality water bottle (I love this brand which keeps my water at the same temp for 24 hours, even during insanely hot yoga) and make a pact to fill and drink it at least 3x throughout the day.

— I also encourage clients to set little rewards for themselves  (i.e. let yourself enjoy that cup of coffee or glass of wine only AFTER you finish that glass of water)

 

#2 Get Restorative Sleep  —

I’m pretty sure by now you’re fully aware how crucial quality sleep is to optimal health, but did you know it’s also essential to losing weight? Sleep deprivation messes with your hormones and increases your cortisol levels, leading to poor metabolism and insulin resistance (aka weight gain). Lack of sleep can also wreak havoc on the hormones that regulate appetite and satiety (leptin and ghrelin), with higher levels of ghrelin and lower levels of leptin, leading you to eat more and feel full less often.

That being said, telling you to get more sleep isn’t all that helpful, but giving you some actionable tips on how to get your best night’s sleep ever is.

 

Instant Sleep Hacks:

While I encourage you to read this post for the full low-down, if there’s one thing I could tell you to do right now it would be to start developing a nightly routine, something both fun and functional.

For example my nightly routine consists of aiming to go to bed around the same time, finish eating AND avoiding electronics (especially my phone) at least two hours before, making some kava root tea or golden milk, taking a magnesium supplement, reading a good book and if I’m really getting after it taking an epsom salt bath. It may sound excessive but when I take the time to wind down I sleep so much better and operate at a much higher level the next day as a result.

 

#3 Optimize Your Eats —

Instead of subjecting yourself to an extreme post-holiday diet rooted in deprivation, I suggest trying something simpler and more sustainable that doesn’t stress you out. Rather than taking away or restricting certain foods, think in terms of adding more nutrients and naturally detoxifying ingredients to the meals you already eat. It’s easier and more enjoyable, which means you’re much more likely to actually do it!

 

Instant Meal Optimizing Hacks:

— Make a pact to add at least one vegetable (bonus points if it’s leafy greens rich in antioxidants that combat free radicals) to every meal you eat. My favorite hack? Add in frozen veggies like cauliflower or zucchini to your smoothies, they don’t affect the taste but up your nutrient intake significantly

— Try eating a salad before your main course when ordering at a restaurant

— Blend MCT oil in with your morning coffee (the fat helps to keep hunger levels in check and balance blood sugar)

— Swap standard broth in soups for bone broth, which helps to heal your gut and reduce inflammation. Or try mixing collagen peptides into your coffee, tea or smoothies

— Cook with grass-fed butter or ghee, coconut oil or avocado oil for a dose of omega-3 healthy fats that promote optimal brain function

— Sneak stress-reducing, hormone balancing and immunity boosting adaptogens like reishi, ashwaganda or pine pollen into your beverages. This hot cocoa mix is one of the easiest and tastiest ways to get your fix

— Add in metabolism-boosting and anti-inflammatory spices like cayenne, cinnamon and turmeric into your stir-fries, soups, coffee or tea (or try my fave soup recipe with most of these spices already included — pictured above)

— Stir a tablespoon of flax or chia seeds into your oatmeal or yogurt for extra fiber and omega-3 fats

— Top any dish with fresh herbs like cilantro, which binds to toxins and helps you safely excrete them out of the body

— Add apple cider vinegar to salad dressings for optimal digestion and gut health

— Top your eggs with kimchee, add miso to soups or salad dressings and use coconut yogurt in parfaits to repopulate your good gut bacteria (which can take a beating from alcohol, toxins, certain foods and stress)

 

#4 Get Your Supplement Game Strong —

While the ultimate goal is to get all the nutrients you need from your diet, supplements are an effective way to fill in the gaps, especially post-holidays (i.e. indulging in more food and drink, getting less sleep, battling stress etc).

 

Post-Holiday Optimizing Supplements:

— Magnesium (350-400 mg per day) to lower stress hormones, promote regularity and support optimal sleep

— Glutathione to increase your body’s antioxidant levels and aid in detoxification

— Vitamin D3 (2,000 IU’s minimum) to beat brain fog, level out mood swings and balance your hormones (a deficiency in Vitamin D suppresses the hormone Leptin, which signifies that you’re full — aka you’re likely to feel more hungry and eat more with lower levels)

— Vitamin B to help reduce hangover symptoms 

— Omega-3’s to combat inflammation and depression, lower the stress hormone cortisol and improve cognitive function

— Activated Charcoal Capsules to reduce gas, bloating and safely eliminate toxins

— Probiotics (minimum 20 billion CFU’s) to nourish the digestive tract and promote overall gut health

— CBD oil to reduce anxiety, insomnia, inflammation and chronic pain

 

#5 Focus on the More Important F-words —

A very long-term (75-plus years) study at Harvard examined what makes people happy and healthy over the course of their lives — and it’s not a number on a scale or how many cookies they eat. Close relationships are the key to long-term health and happiness. So rather than worrying about all the holiday goodies you’ve indulged in, try simply spending more time with people you love. Embrace the joy of festive meals without feelings of stress and guilt, which will never be part of healthy eating.

 

Friends + Family Before Food —

Make a few plans with friends and family this week (as well as the month of January) to beat any post-holiday blues. When you’re enjoying quality time with people you love you’ll naturally feel better ASAP, no dieting required. Bonus points if your plans involve doing something active together.

 

BONUS BOOSTERS —

For those of you really looking to up the ante and intensity you can try exploring the following options below. I’ve practiced all of these healing modalities at some point or another (and some more than others), but I’m also a certified nutrition coach and have a lot of experience in this realm. If something seems iffy or too intense to you, talk to your doc first (especially if you’re pregnant as some of these options are not safe for pregnancy).

 

— Hot epsom salt baths to aid in detoxification and help balance hormones

— Far Infrared Sauna to release heavy metal toxins trapped in fat cells and promote circulation

— Intermittent Fasting to fight inflammation, balance blood sugar and improve cognitive function

— Cryotherapy to boost immunity, curb pain and inflammation and increase thermogenesis (fat-burning)

— Exercise — especially HIIT (which gets you into fat burning mode) and yoga (increases energy and vitality and helps to balance hormones)

— Colon Hydrotherapy to eliminate excess fatty acids, improve regularity, treat dehydration and maintain optimal digestive health

— Float Tank (aka sensory deprivation)  to help you decrease sweat, improve sleep quality and ward off burnout or adrenal disfunction

 

 

 

 

 

 

 

 

 

 

 

 

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Lauren Chambers
Lauren Chambers is the Nutrition + Hormone Health Coach and Feel Good Food Blogger of sofreshnsogreen.com. She's on a mission to help you balance your hormones, boost your energy and improve your mood through food, so you can look and feel your best.
Latest posts by Lauren Chambers (see all)
  • Hormone Balancing Smoothie Formula + Recipes - January 20, 2021
  • First-Trimester Pregnancy Hormone Balancing Tips: How to Reduce Nausea, Fatigue + Other Hormonal Symptoms - January 6, 2021
  • How to Naturally Balance Your Hormones with B Vitamins - January 4, 2021
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comments

If you want optimal hormone balance + overall hea If you want optimal hormone balance + overall health you've got to actively work on reducing your toxic load. 💁🏻‍♀️
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While our bodies were designed to detox naturally, today we're exposed to a variety of toxins that didn't exist in our environment even 100 years ago (w/ 80,000 chemicals in use today in the US alone)! 🤦🏻‍♀️
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The majority of these toxins wreak havoc on our endocrine systems by showing up as copycats, mimicking hormones normally produced in the body, which disrupts our body's feedback system & causes the body to stop making its natural hormones, leading to imbalances + symptoms including fertility challenges, thyroid disorders, painful or symptomatic periods, cancers, etc. 
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I get that switching to a non-toxic lifestyle can be overwhelming, so I encourage all clients to start small, w/ one product at a time. For a full guide of the toxins to watch out for/easy action steps, check out my 28-Day Hormone Balance Reset Plan, or follow the steps👇🏻to get started!
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➕ Start replacing as much plastic as possible, which contains estrogen mimickers that can lead to estrogen dominance (aka painful/heavy periods). Water bottles + food storage containers are an easy place to start. 
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➕ Start looking up/swapping out your beauty products (makeup, lotion, body wash, perfume, deodorant, etc.) which contain a # of chemicals that disrupt thyroid hormones + estrogen. I like to look up EWG-certified products + use the @thinkdirty app for safe ratings. Brands I use + love include @primallypure (use code SOFRESH10 to save 10% off), @follain , @rmsbeauty , @saiebeauty , @iliabeauty @thenue_co .
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➕ Replace cookware like non-stick/teflon pans (contain PFOA's/carcinogens that stay in your system) w/ a cast-iron skillet or non-toxic cookware (@ourplace is my fave). Use wooden cooking utensils vs. plastic + replace aluminum foil for parchment paper.
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➕ Look for EWG + @thinkdirty approved eco-friendly home cleaning options/laundry detergents. I love @branchbasics .
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➕ Get a water filter (+ plz avoid a plastic one like brita filters) that filters out pollutants like perchlorate, bleach, fertilizers, etc. which disrupt thyroid health. **cont. in comment👇🏻
While hormonal BC is an effective + empowering op While hormonal BC is an effective + empowering option for women to prevent unwanted pregnancies, it's also been linked to many health challenges + hormonal imbalances such as fertility issues, breast, cervical or liver cancer, estrogen dominance, low progesterone, hypothyroidism, nutrient deficiencies, weight gain + decreased libido, etc.
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As a nutrition + hormone health coach, I've helped many of my clients transition off the pill in order to rebalance their hormones + prepare their bodies for a baby down the road, but I also believe it's a personal choice that affects each woman differently & it's important you have ALL of the information to decide whether or not it's right for you.
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For a full low-down on how hormonal BC affects your hormones, potential side effects + detailed tips to transition off it naturally, you can read this blog post 〰️ https://sofreshnsogreen.com/healthy-lifestyle/how-to-transition-off-birth-control-rebalance-your-hormones-naturally-get-your-cycle-back-on-track/.
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For some quick tips you can start implementing immediately, see👇🏻👇🏻
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➕ FILL UP ON NUTRIENT-DENSE FOODS 〰️ Because hormonal bc often results in nutrient deficiencies, it's critical to replenish & nutrients derived from whole foods are one of the most impactful ways to rebalance your hormones + eliminate side effects. Try incorporating more vitamin-b rich foods (wild caught salmon, grass-fed organic animal protein, 🍌, walnuts, 🥬 , whole grains), magnesium-rich foods (leafy 🥬 , 🥜 + seeds, sprouted beans, 🥑 , dark chocolate), estrogen-balancing foods (cruciferous veggies like kale, cabbage, 🥦 , brussels sprouts, cauliflower, etc.) + gut-health supportive foods (bone broth, collagen, coyo, miso, sauerkraut, ACV, etc.). Or for one month's worth of food + recipes all laid out for you, snag the 28-Day Hormone Balance Reset Plan, link in bio. 
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➕ ADD SUPPLEMENT SUPPORT 〰️ Focus on foods first & then add supplement support. Try magnesium + an activated vitamin b complex (both nutrients the pill depletes that are critical for hormone balance + fertility) along w/ a probiotic to restore gut health (@seed is my fave **cont. in comment 👇🏻)
Hey, hi, hello friends! 👋🏻 There are so many Hey, hi, hello friends! 👋🏻 There are so many lovely new faces around here, so I thought it'd be a good time to share more about who I am & what you can expect to find here on my page. Above all I'm so grateful for each & every one of you being here! 
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➕ After a decade of dieting, deprivation + disordered eating that completely wrecked my hormones + gut health (i.e. hypothyroidism (hair falling out, fatigue, constipation, cold hands + feet), amenorrhea (lost my period for 2 years), estrogen dominance (extremely painful + heavy periods & mood swings), IBS & SIBO, I decided to take my health back into my hands. I enrolled in nutrition school, stopped dieting, started cooking + eating real foods, began my recipe blog sofreshnsogreen.com, went back to school to specialize in hormone health & here I am today, on a hot mission to help every woman (i.e. you) balance your hormones through yummy recipes + simple lifestyle swaps in order to feel your best + live your best life. 👊🏻
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➕ I'm a mother of a 2 year old named Eloise (see Eloise highlight☝🏻) + 18 weeks pregnant w/ my 2nd baby girl (due in June). I experienced an ectopic pregnancy/loss in between & feel beyond grateful for this pregnancy + 2 healthy babes. It is not something I take lightly & I'm very passionate about empowering women w/ the tools, resources + recipes they need to optimize fertility in order to have their healthy babies (if that's the goal). 
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➕ 95% of the content you will find on this page is hormone health related, especially as it pertains to menstrual health, fertility, pregnancy + postpartum. These are such huge, impactful areas of our lives & I believe the more we know about them + have the tools to help us through them, the better we can show up as the women we are capable of being (powerful, empathetic, compassionate, strong, self-aware, nurturing, all-encompassing,etc.) 
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➕ The other 5% is usually personal. I strive to be as transparent as possible w/ you all while also maintaining healthy social media boundaries. If I shared everything that went on in my daily life, I frankly wouldn't have one (lol). As glossy as IG may make things seem, I am not perfect **cont. in comment 👇🏻
FIRST TRIMESTER PREGNANCY HORMONE BALANCING TIPS 〰️ Having just gone through the first trimester the second time around, I can say this one was ROUGH. I felt sick all day long (forget morning sickness, nights were always the hardest🤢), lost on what to eat (none of my normal foods sounded appealing) & like I barely had enough energy to make it through the day (or maybe that was just from raising a toddler 🤣). 
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Luckily, as a Nutrition + Hormone Health Coach, I had plenty of knowledge, tools + support at my disposal & you better believe I did anything I could just to help myself even feel a fraction better. Because when you feel seriously awful, even a fraction makes all the difference, amiright?! 💁🏻‍♀️
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While everyone’s journey is SO different, I can say w/ confidence (both as a professional in this field & someone who just went through the first trimester experience) this post (link in bio to read) includes my top, tried n' true First Trimester Pregnancy Survival Tips to help you reduce nausea, fatigue & other hormonal symptoms. ✌🏻
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**Please also consult your licensed medical practitioner before engaging in the activities listed & above all else do what feels right for you. Keep going mama, you got this!! 👊🏻
'Tis the season for all things detoxes, dieting, w 'Tis the season for all things detoxes, dieting, workout challenges + cleanses. BUT before you embark, I encourage you to check in w/ yourself & make sure whatever you're doing is out of celebration, appreciation, love + kindness for your body. ✌🏻
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Truly, almost nothing throws your hormones for a loop more than stress, whether it be physical, mental or emotional & this includes strict diets, overdoing the workouts or using food + workouts as a form of punishment. 
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Stress in the body = dysregulated insulin = excess cortisol = fat storage, intense cravings, sleep issues, menstrual cycle irregularities, fertility challenges, etc. so the more we can focus on making food + movement choices from a place of peace + nourishment & less from force + guilt the happier our hormones will be & the easier it will be to find + sustain an effortless, healthy weight. 👊🏻
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Need help getting started? Try some of these tips👇🏻 or check out my 28 Day Hormone Balance Reset Plan (link in bio), which is NOT a diet, rather a guide filled w/ information on your hormones + food, delicious recipes & lifestyle suggestions to help you balance your hormones, celebrate your cycle + feel your best. 
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➕ SWAP THE JUICE CLEANSE FOR REAL FOOD 〰️ While juice cleanses may seem like a great idea in theory, most send your blood sugar on a crazy roller coaster ride (blood sugar stabilization is key for hormone health) & actually end up negatively impacting your thyroid (which requires nutrients to function) & slowing your metabolism! Not to mention both detoxification phases in the liver require fats + proteins to do their jobs optimally. The best way to detox effectively is to support your hormones + liver through eating REAL, NUTRIENT-DENSE food that supply both w/ the nutrients they need to carry out their functions, while avoiding things that impair them like alcohol, caffeine, toxins, otc medications, etc. 👊🏻
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➕ SWAP THE TRENDY DIET FOR NUTRIENTS BASED ON YOUR CYCLICAL NEEDS 〰️ If you're a woman in your reproductive years, your hormones fluctuate on a monthly cycle, requiring different nutrients at different phases to keep them balanced **cont. in comment 👇🏻
YEAR IN REVIEW + 2021 INTENTION SETTING 〰️ I' YEAR IN REVIEW + 2021 INTENTION SETTING 〰️ I'm not a big "resolution" person, but I do like to take the opportunity every month (& year) to reflect + set intentions for the upcoming period. ✨💫
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I've been doing this for a few years now & it's been incredibly impactful as it relates to my business, my health, relationships + how I show up & live my life. It helps me get clarity on what I want to invite into my life (as well as what I want to let go) so that I can direct my time & energy towards the things that matter most & in doing so achieve what I actually set out to do. 
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Bottom line 〰️ To me, self-awareness is the foundation of health & this practice will help you dig deeper into who you are, celebrate your accomplishments, learn from your mistakes & rise up to give yourself everything you need moving forward. ✌🏻
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YEAR IN REVIEW: REFLECTIONS + INTENTION SETTING 〰️
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➕ Write down what went well this past year. What did you do, create or experience that you're proud of?
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➕ Write down what didn't go so well this past year. What mistakes did you make that taught you something? What lessons can you leverage moving forward?
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➕ Write down the opportunity in all of it. How can you rise to give yourself everything you need now?
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➕ What are you willing to let go of to make it happen?
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➕ What are you ready to invite more of into your life?
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➕ How do you want to move forward? Write down specific goals or action steps for this year.
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➕ Lastly, pick a mantra, word or phrase that embodies how you want to feel this upcoming year!
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TELL ME YOUR WORD BELOW! 👇🏻👇🏻Mine is abundant!
For most of my life, I was an "all or nothing" typ For most of my life, I was an "all or nothing" type person, especially when it came to food & "being healthy."
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If I had a 🍩 for breakfast, then bring on the 🍝 , 🍕  + pint of ice cream bc the rest of the day was already a crapshoot. If I couldn't run at least 6 miles, well then I wasn't moving from the couch for the day...you get the picture. 🤷🏻‍♀️
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But this frame of thinking never got me anywhere except feeling WORSE. And in fact if I actually listened to myself & what I truly wanted after that doughnut, it probably would have been a glass of water + some veggies, or if I couldn't do the run I still might have really enjoyed going for a walk.
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The point being, a healthy state of mind (& body) is rarely the product of an all or nothing affair. Just bc you eat the xmas cookies or have an extra glass of eggnog doesn't mean you can't still feel good or balance it out later on. 
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All it takes is one simple act (a glass of water, a walk outside, a nourishing meal, a sweaty workout, a few deep breaths + moments of stillness) to shift your momentum & get you into a positive state of being. 🙌🏻
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So as we enter into the rest of the holiday season, I encourage you to take moments & check in w/ yourself, asking what you could do to feel good in that very moment. It could be the doughnut, or it could be the green smoothie, there's no wrong answer as long as it feels right for YOU. ✌🏻
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Let's stop putting off feeling good for some obscure date & start focusing on feeling good right now, you with me? Love you friends & hope you have a wonderful holiday!
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PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from the blog. Lauren Chambers is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

 

©2019 so fresh n so green. Talitha Photos + Lauren Chambers. website by asdc.

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