This toast recipe is fairly simple but packed with nutrients that help keep you feeling full, energized, and satisfied. Eggs provide high-quality protein and choline, an important nutrient for brain health and hormone function, while chickpeas add fiber and plant-based protein to help support healthy blood sugar levels. Avocado contributes heart-healthy fats that are essential for hormone production, and the combination of protein, healthy fats, and fiber makes this a balanced meal that can help reduce energy crashes and keep you fueled throughout the morning. 🌿🍳🥑
Ingredients:
- 1 1/2 tsps Apple Cider Vinegar
- 1 Egg
- 1/2 cup Chickpeas (cooked)
- 1/4 Avocado (small)
- 1/2 tsp Lemon Juice
- 1/2 tsp Everything Bagel Seasoning
- 1/8 tsp Chili Flakes
- Sea Salt & Black Pepper (to taste)
- 1 3/4 slices Gluten-Free Bread (sliced, toasted)
Directions:
- Bring a pot of water to a rolling boil and add the vinegar. Stir the water with a spoon to create a whirlpool. Carefully add the egg(s) to the water. Cook for three to four minutes until cooked to your liking. Use a slotted spoon to carefully remove the egg(s) and place them on a plate lined with a paper towel to absorb the excess liquid.
- Add the chickpeas to a bowl and mash with a fork. Mash in the avocado. Add the lemon juice, everything bagel seasoning, chili flakes, salt, and pepper.
- Spread the chickpea mixture onto the bread. Top with the poached egg, and season with salt and pepper. Enjoy!
1 serving
When most women think about hormone imbalance, they often assume there must be one big cause.
One diagnosis.
One supplement.
One missing piece of the puzzle.
I used to think the same thing.
When I was struggling with low energy, mood swings, cravings, and feeling like my body was constantly working against me, I kept searching for the one thing that would fix everything.
But what I've learned over the years is that hormone health is rarely about one single issue.
More often, it's the collection of small daily habits that quietly add up over time.
Things like skipping breakfast because you're busy.
Running on coffee until lunchtime.
Staying up late trying to finish one more thing.
Living in a constant state of stress while juggling work, motherhood, relationships, and everyday responsibilities.
Individually, those habits might not seem like a big deal.
But together, they send powerful signals to your body.
Your hormones are constantly responding to the environment you're creating through your daily choices. They pay attention to your sleep patterns, stress levels, blood sugar stability, movement, hydration, and nourishment.
When those signals are inconsistent, your body adapts the best way it knows how.
That's often when symptoms start showing up.
You may notice energy crashes in the afternoon. Increased cravings. Irritability. Difficulty sleeping. Feeling exhausted but somehow still wired at night.
The good news is that supporting your hormones doesn't have to be complicated.
In fact, some of the most impactful changes are often the simplest.
Start by focusing on consistent meals that include protein. Prioritize sleep whenever possible. Find small ways to lower stress throughout your day. Stay hydrated. Get outside for fresh air and movement.
These habits may not feel flashy, but they create the foundation your body needs to function well.
And that's something I wish more women understood.
Hormone balance isn't about perfection.
It's not about following the latest wellness trend or trying to optimize every part of your life.
It's about consistently supporting your body in realistic ways that fit your season of life.
Because sometimes the path to feeling better isn't adding more.
Sometimes it's simply giving your body the basics it has been asking for all along.
If you've been feeling off lately, start by looking at your everyday habits. Small changes really do add up, and your hormones are paying attention.
This Tempeh & Quinoa Mediterranean Bowl is a fresh, protein-packed meal loaded with quinoa, crispy tempeh, colorful veggies, and a bright lemon oregano dressing. It's an easy, nourishing lunch or dinner that's perfect for meal prep.
Ingredients:
- 1/3 cup Quinoa
- 2 tsps Extra Virgin Olive Oil
- 2 tsps Lemon Juice
- 1/4 tsp Oregano
- 1/8 oz Avocado Oil Spray
- 8 ozs Organic Tempeh (sliced)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Chickpeas (cooked)
- 1 1/4 cups Cherry Tomatoes (halved)
- 1/4 Cucumber (medium, chopped)
- 1/4 cup Pitted Kalamata Olives
- 2 cups Arugula
- 1/4 cup Parsley (chopped)
Instructions:
- Cook the quinoa according to the package directions. Set it aside.
- In a bowl, combine the oil, lemon juice, and oregano. Set aside.
- Heat a pan over medium heat and spray with oil. Add the tempeh, and season with salt and pepper. Cook for four to five minutes per side until browned.
- Divide the cooked quinoa, tempeh, chickpeas, tomatoes, cucumbers, olives, arugula, and parsley evenly between bowls. Pour the dressing evenly over each bowl. Enjoy!
When most women think about supporting their hormones, they immediately focus on supplements, nutrition plans, or the latest wellness trend.
While those things can certainly help, there's one piece of the puzzle that often gets overlooked: nervous system support.
The truth is, many women are trying to improve their hormone health while living in a constant state of stress and survival mode.
They're always rushing from one task to the next.
Always multitasking.
Always mentally "on."
Between work, motherhood, household responsibilities, and endless to-do lists, many women rarely experience true rest. Over time, the body begins to adapt to this constant stress load.
If you've been struggling with low energy, mood swings, poor sleep, cravings, or feeling like your body is working against you, it's important to understand that your body isn't failing you. It's responding to the environment it's been given.
Your nervous system plays a major role in hormone balance. When your body constantly perceives stress, it prioritizes survival over many of the functions that help you feel your best. This can affect everything from sleep quality and digestion to energy levels and overall well-being.
That's why nervous system support isn't just another wellness trend. It's about creating an environment where your body feels safe enough to function the way it was designed to.
And the good news?
Supporting your nervous system doesn't have to be complicated.
In fact, some of the most effective strategies are often the simplest:
- Eating enough nourishing food throughout the day
- Prioritizing quality sleep whenever possible
- Creating moments of rest and recovery
- Reducing overstimulation
- Building consistent daily routines
- Spending time outdoors
- Slowing down when life feels overwhelming
These habits may not seem groundbreaking, but they send powerful signals to your body that it's safe, supported, and no longer operating in emergency mode.
If you're working on balancing your hormones, don't overlook the foundation. Before chasing the next supplement or wellness hack, ask yourself whether your body is getting the basics it needs.
Sometimes the most healing things aren't the most complicated.
Sometimes healing looks like eating enough, resting more, slowing down, and choosing consistency over perfection.
And often, that's exactly where lasting change begins.
If you're tired of guessing what's causing your fatigue, cravings, and hormone struggles, I'd love to help. Check out my Cycle Syncing Freebie for simple, sustainable steps to support your body without adding more stress.
These White Bean & Sweet Potato Summer Rolls are a fresh, nourishing meal that's packed with plant-based protein, fiber, and vibrant flavor. Roasted sweet potatoes, creamy white beans, crisp carrots, and fragrant Thai basil are wrapped in delicate rice paper and paired with a simple lemon tahini dipping sauce. They're light enough for warm summer days but satisfying enough to keep you full for hours.
Ingredients:
- 2 Sweet Potato (peeled, chopped)
- 1/16 oz Avocado Oil Spray
- Sea Salt & Black Pepper (to taste)
- 4 Rice Paper Wraps
- 3/4 cup Thai Basil
- 2 cups White Navy Beans (cooked, drained, rinsed)
- 1 Carrot (medium, julienned)
- 1 tbsp Tahini
- 1/2 Lemon (juiced)
Instructions:
- Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper. Arrange the sweet potatoes on the baking sheet. Spray with oil and season with salt and pepper. Cook in the oven for 25 to 30 minutes until cooked through. Let cool slightly.
- Soften one sheet of rice paper by submerging it in a shallow dish of water for five seconds. Transfer to a plate. Arrange the basil, sweet potato, beans, and carrots on top.
- Fold the bottom edge over the filling, then fold in the sides. Roll tightly until fully wrapped and transfer to a plate. Repeat with the remaining ingredients.
- In a bowl, whisk the tahini and lemon juice. Season with salt, and add a splash of water if the sauce is too thick.
- Serve the summer rolls with the tahini sauce. Enjoy!
2 servings
