You may have heard estrogen so often but have a little understanding about it. Basically, it is more commonly known as a female sex hormone. However, it has a deeper and greater significance in human health particularly women and this is simply why it is extremely essential to make estrogen rich foods as part of your diet. But eating foods high in estrogen is not really enough to support your own health with a sufficient supply of estrogen since too much intake of such compound can lead to certain health constraints.

What is Estrogen?

Estrogen is a collective term which is used to classify a certain group of compounds which play an essential role in the estrous cycle of humans particularly among women. There are three main types of naturally occurring estrogen among women and these are estrone, estradiol, and estriol.

The presence of estrogen is very much essential in the proper flow of menstrual cycle of women and continuous development of various secondary sexual organs. In men, estrogen helps in securing maturity of sperm cells. Apart from the aforesaid functions, these generative compounds are also significant in increasing the uterine growth and vaginal lubrication, accelerating metabolism, reducing muscle mass, thickening the vaginal wall, increasing hepatic production, of binding proteins, increasing the adhesive property of platelets, retention of salt and water, and lots more others.

Most commonly, women who are in their menopausal stages particularly in the ages of 30yrs old (early menopause / surgically induced menopausal) to 44yrs old (natural menopausal) experience this so called crash. Because of this, it is important to gain essential knowledge about foods with estrogen in order to lessen or refrain from the effects such as vaginal dryness, sleep disturbances, night sweats, and hot flashes.

Foods High in Estrogen

Basically there are many types of estrogen foods which can be easily acquired from your local market. However, two of these foods are known to have the highest levels of estrogen and these are soy beans and flax seeds.

• bean sprouts
• bread
• apple
• banana
• legumes
• peas
• soy milk(non gmo )
• tofu
• beets
• carrots
• yams
• olives
• teas

The aforementioned foods contain different amounts of phytoestrogen types namely, isoflavones, coumestrol, and lignans. Proper and appropriate intake of foods high in estrogen must also be observed because too much estrogen can lead to sudden weight gain and mood swings.

1. Cut out the Crap Food!- No more processed stuff. Shop around the perimeter of the grocery store, eat out of the fridge, not the pantry.

1. Cut out bread, pasta, rice, cookies, cakes, bagels, oatmeal any grains for 30 days and see how much better your pants fit. You may even get back into your skinny jeans with just this one tip! Oh yeah, make sure you are eating tons of green, leafy veggies, and veggies of all kinds! They fill you up, keep your blood sugar in control, keep you regular and help detox all the processed food out of your body!

1. Make food ahead of time- If you know you are an emotional eater, a last-minute eater, a fast food junkie, a low-blood-sugar eater, the best way to take charge of that is to have healthy  meals and snacks stocked up in your refrigerator and freezer. I keep 1-2 already made salads in my frige all the time. I just add meat, some nuts or avo, a little vinegar, lemon juice and olive oil and I have a satisfying meal that keep me out of the danger zone.

1. Get moving. This is only part of the battle, but if when tempted to eat something that is destructive, opt to take the dog for a walk or play a game of handball with your kids. And for crying out loud, turn off that TV in the afternoon! That is just an invitation to snack

1. Keep a journal of your food, sleep, exercise and mood. This way, you cannot wiggle your way around the truth of your situation. If the true picture is not exposed, there is no way to improve it. Pay special attention to triggers. Write them down along with whether you gave in or your were able to avoid the usual results

BONUS TIP(s)

*Get a buddy. It seems over used but the truth is that is works. Decide what you really want, then tell someone. That person better have a spine because you will be accountable to them for your choices. Their job is not to judge but rather to remind you of what you said you so desperately wanted! Try Myfitnesspal.com, it really works if you are consistent and it’s a great place to stay accountable to your friends.

* Drink More Water- It’s amazing what water can do your body. Drinking clean, filtered water is essential to losing weight.  I recommend a minimum of 120 oz a day. Sounds like a lot and it is but I use these neat 2.2 liter water bottles.

Will this solve every problem you have ever had with your weight and body composition, heck no! But, you did not get to where you are now overnight. There are many things to undo and correct, including how you think!

So taking small steps over and over is a great start and teaches you to believe in the possibilites again even if you really don’t have any hope left. There is hope, there is always hope. Do the steps for at least 30 days and see where you land. I would love to know how you are doing with the steps and what has worked and what has not. I can be reached at www.annieberryhill.com

 

What can we do to ensure the safety of our Drinking water?

5 helpful tips that YOU can do today to ensure that you & your family clean drinking water

1. Proper disposal of Prescription drugs. 

The US govt put out a fact sheet on how to properly dispose of RX drugs.  Read it and apply the steps.

http://www.whitehousedrugpolicy.gov/drugfact/factsht/proper_disposal.html   

 2.  Be aware of the type of Personal Care products that you are using this includes:

• Shampoos
• Conditioner
• Body wash
• Bubble baths

Make sure that they contain paraben free, sulfate free ingredients. It stinks, but read the label.

3.      Check out the Safety of your Local drinking water here

http://www.epa.gov/safewater/  

4.      Use filter water whenever possible.  

  If it’s more feasible buy, the Corn water bottles with filters so that when you fill  up at a water filter at least it’s safer.

•5.      Oh, yeah and use less prescription medicine if possible. 

Do your part to ensure that we have clean drinking water

~ Melody

 Did you know that plastic bags take up to 1000 years to decompose on land and 450 in the water ?

Speaking of Water- there are more than 100,000 marine animals dying from our plastic bag fetish er uh..convenience.

 Let’s make a change-let’s stop using plastic bags, there are several viable alternatives.

1. Paper- paper is an option that seems viable and easy to do.  Most paper bags are made from recycled paper.  The benefits are that paper bags can be reused and hold more than plastic bags. 

2.  Switch to carrying re-usable canvases/mesh bags.  While I understand that it’s difficult to shop w/kisd and bring your own bags- I think that its a good start. 

Here is My Personal Challenge:  Use Canvas bags for Grocery shopping!

So here is my thought- I am going to try using canvas bags to carry my grocery for 30 day or 4 trips to the grocery store. 

I think that I will need at least 4 large canvas bags to take with my to the store.  Now remember, I have a 2yr  old-so shopping should be a fun experience! I will blog how my alternative to plastics trial goes.

Wish our planet well, one bag at a time! ~Melody

I am becoming a true believer in meditation.  Call it what you like, I call it: prayer, meditation, quiet time, regrouping, centering etc. There truly is nothing that a little bit of quiet, peaceful time alone can’t help.

Whether it’s stress from work, relationships, finances, or parenting, 5 minutes to get centered can do wonders.

To be still, to breathe. Whatever you call your “higher power”, take some time today to go to your happy place.

Take a walk, watch a sunrise or sunset, turn off the radio in the car, or take a bath, whatever your life allows, the benefits will outweigh the 5-10 minutes you “lose” doing whatever it is that keeps you busy.

Gotta run, going to take a walk on the beach!