I know this is a simple recipe here, but it’s one of my favorite ways to bring lunch or a snack for Benjamin when we go to the library, as we’re often there during lunch. You can sub the crackers for another gluten free cracker, or use canned salmon or another fruit- lots of different twists!
Ingredients:
- 1 can Tuna (drained)
- 2 tbsps Mayonnaise
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 1 oz Seed Crackers
- 1 Apple (medium, cored, sliced)
- 2 tbsps Almonds
Instructions:
- In a small bowl, mix the tuna with mayonnaise, mustard, salt, and pepper until well combined.
- Divide the tuna salad and the remaining ingredients evenly between plates or containers with separate compartments. Enjoy!
For years, my PMS felt like absolute chaos. The week before my period, I’d be hit with anxiety spikes, restless nights, and even spotting that made me wonder if something was “off.” Every month, I brushed it off as normal—even though it never felt normal. And no one ever connected the dots.
That changed when I learned about progesterone. Suddenly, it was like the puzzle finally made sense.
✨ Progesterone is your calming hormone.
It’s the hormone that helps you wind down, sleep deeply, and feel steady instead of anxious. It also balances out estrogen so your body doesn’t swing too far in either direction.
When progesterone levels run low, you can feel it. PMS becomes more than just a little irritability—it can feel unbearable. You might notice:
✔️ Anxiety and mood swings
✔️ Insomnia or restless sleep
✔️ Spotting before your period
✔️ Fertility struggles
The frustrating part? These symptoms are often dismissed as “just PMS.” But low progesterone is not something you simply have to live with.
What You Can Do About It
The good news is, your body is always giving you clues—and you don’t have to keep guessing or Googling symptoms. There are real steps you can take to bring balance back.
- Understand Your Hormone Markers
- Lab work or at-home testing can give you insight into your progesterone levels (along with other key hormones). Instead of wondering why your cycle feels so off, you’ll have data to work with.
- Support Your Body Naturally
- Nutrition, lifestyle changes, stress management, and targeted supplements can all play a role in encouraging healthy progesterone production. Simple shifts—like eating enough protein, managing blood sugar, and prioritizing sleep—can make a big difference.
- Get Guidance
- Every woman’s body is different, which means what works for one person may not work for another. Having someone walk alongside you to interpret your results and build a plan that fits your life is what takes the overwhelm away.
A Different Way Forward
If your PMS feels unbearable and you’re tired of trying to piece it all together on your own, you don’t have to. Inside my coaching, I help women uncover what their hormone markers (like progesterone) actually mean—and, most importantly, what to do if they’re out of balance.
Because when you understand what your body is telling you, you can finally move from chaos to clarity—and feel like yourself again.
This recipe is packed with nutrient-dense ingredients that support overall health and well-being. Sweet potatoes and green beans provide a rich source of vitamins, minerals, and antioxidants, while avocado oil and chicken thighs add healthy fats and protein that may promote heart health by supporting healthy cholesterol levels and cardiovascular function. To top it off, spices like cinnamon and cayenne pepper, combined with the nourishing profile of the vegetables, offer anti-inflammatory benefits that can help reduce the risk of chronic disease and strengthen the immune system.
Ingredients
- 1 Sweet Potato (large, cut into large wedges)
- 1 1/2 tbsps Avocado Oil (divided)
- 1/4 tsp Cinnamon
- 1/4 tsp Cayenne Pepper (divided)
- Sea Salt & Black Pepper (to taste)
- 12 ozs Chicken Thighs (boneless, skinless)
- 1/2 tsp Smoked Paprika
- 2 cups Green Beans (trimmed)
Instructions
- Preheat the oven to to 400ºF (205ºC).
- In a large bowl, combine the sweet potato with 1/3 of the oil, cinnamon, half the cayenne, salt, and pepper. Transfer to a baking sheet and cook in the oven for 15 minutes.
- In the same bowl, add the chicken and drizzle with half of the remaining oil, paprika, the remaining cayenne, salt, and pepper. Add the chicken to the baking sheet with the sweet potato and place back in the oven for another 10 minutes.
- Remove the baking sheet from the oven and add the green beans. Drizzle with the remaining oil. Return to the oven and cook for 10 minutes until everything is cooked through.
- Divide evenly into bowls or plates and enjoy!
2 servings
Your hormones don’t just live in your ovaries. They’re in constant conversation with your nervous system, gut, and brain—working around the clock to keep your body balanced. That’s why stress and sleep are two of the biggest players when it comes to hormone health. When your nervous system is calm and your sleep is restorative, your hormones can finally do their job.
One of the simplest ways to support this connection? Essential oils. 🌿
Oils That Support the Nervous System (and Your Hormones)
- Rosemary → Mental Clarity + Brain Fog
- If you’ve ever felt foggy, distracted, or like your brain just won’t “turn on,” rosemary oil might be your new favorite tool. Inhaling rosemary has been shown in studies to improve memory and cognitive function. Think of it as a gentle nudge to your brain when you need clarity.
- Bergamot → Stress + Mood Balance
- Stress is one of the fastest ways to throw your hormones off track. Elevated cortisol (your stress hormone) can disrupt sleep, digestion, and even your cycle. Bergamot essential oil is known for its mood-balancing properties, and research has found it can lower cortisol markers—helping your body move out of “fight or flight” and into calm.
- German Chamomile + Lavender → Restful Sleep
- Sleep is the foundation of hormone balance. Without enough deep, restorative rest, your body doesn’t have the time it needs to regulate hormones, repair cells, and recharge. German chamomile and lavender are a calming duo that can help quiet the nervous system and promote more restful sleep. Diffuse them at night or roll them on your wrists before bed to signal your body it’s time to wind down.
Hormone health isn’t just about your reproductive system—it’s about how your entire body feels and functions. When stress is managed and sleep is prioritized, your hormones have the environment they need to thrive. Essential oils aren’t a magic fix, but they can be a supportive, natural tool in helping your body find that balance.
Sometimes the smallest shifts—like diffusing oils while you work, inhaling rosemary before a big task, or winding down with lavender at night—can create a ripple effect in your energy, mood, and overall hormone health.
Your hormones are always talking to your body. Oils give you a way to support that conversation, so your system feels calm, clear, and capable of doing its job.
This recipe uses turkey breast, but feel free to swap in chicken or even a mild white fish.
Why I love it:
- Protein: Turkey keeps your muscles happy and your immune system in check.
- Veggies: Coleslaw mix + cucumber = a vitamin-packed crunch that your body will thank you for.
- Healthy fats: Avocado oil (and a bit from the turkey) give your heart some love and help keep you full.
Ingredients:
- 1/2 cup Jasmine Rice (dry)
- 1/2 tsp Garlic Powder
- 1/4 tsp Paprika
- Sea Salt & Black Pepper (to taste)
- 12 ozs Turkey Breast (chopped)
- 1 tbsp Avocado Oil
- 1 1/2 tbsps Mayonnaise
- 2 1/2 tbsps Sweet Chili Sauce
- 1 1/2 tsps Lime Juice
- 2 cups Coleslaw Mix
- 1/2 Cucumber (medium, sliced)
- 1 stalk Green Onion (sliced)
Instructions:
- Cook the rice according to the package directions.
- Meanwhile, in a bowl, mix the garlic powder, paprika, salt, and pepper. Add the turkey and toss to coat.
- Heat the oil in a pan over medium-high heat. Add the turkey and sauté for eight to 10 minutes until cooked through. Transfer to a plate.
- In a large bowl, mix the mayonnaise and the chili sauce together. Set aside 1/4 of the mixture. Add the cooked turkey to the bowl and toss until coated.
- Whisk the lime juice into the reserved sauce.
- Divide the rice, turkey, coleslaw mix, cucumber, and green onions evenly between bowls. Top with sauce and enjoy!
2 servings
