This recipe is a wonderful example of a balanced, hormone-supportive meal. Sweet potatoes provide fiber and complex carbohydrates to support steady energy and healthy blood sugar levels, while navy beans add plant-based protein and additional fiber to help keep you feeling satisfied. Tahini (one of my favorite things to eat!) contributes healthy fats, calcium, and magnesium which are important nutrients for hormone production and nervous system support. The fresh herbs and colorful vegetables provide antioxidants that help support your body's natural detoxification pathways, which we all need some help with! It's simple, nourishing, and packed with ingredients your body will thank you for. 🌿
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 can 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
Yup, This almost happened.
More than 10 years ago, I almost agreed to a procedure that would remove abnormal cells from my cervix after I tested positive for a strain of HPV. At the time, I assumed it was my only option. A healthcare provider recommended it, and I didn't know enough to ask more questions.
Looking back, I'm incredibly grateful I paused before moving forward.
What I wasn't told during that appointment was that many HPV infections are cleared naturally by the immune system over time.
Every situation is different, and medical treatment is absolutely necessary in some cases. But I wish I had been given a fuller picture of my diagnosis, the reasons behind the recommendation, and the options available so I could make a truly informed decision.
That experience changed everything for me.
As a holistic nutritionist with a master's degree, I've spent years studying how the body is designed to repair, adapt, and maintain balance. Think about how a cut on your hand gradually heals without you consciously directing it. Our bodies are constantly working to restore and protect us, especially when they're supported with proper nutrition, stress management, quality sleep, movement, and other healthy lifestyle habits.
This isn't about ignoring medical care or avoiding necessary treatment. It's about understanding that asking questions, seeking second opinions when appropriate, and learning how to support your body's natural processes can all be valuable parts of your health journey.
Unfortunately, many women leave appointments feeling like they don't fully understand what's happening in their bodies or what questions they should even be asking.
That realization sparked my passion for women's hormone health.
Today, I'm passionate about helping women understand that symptoms like painful periods, irregular cycles, mood swings, low energy, and hormonal imbalances aren't always something they simply have to live with. While every woman's situation is unique, nutrition and lifestyle habits can play a meaningful role in supporting hormone health alongside appropriate medical care.
If I hadn't questioned that recommendation all those years ago, I honestly don't know if I would have found the path I'm on today.
My hope is that every woman feels empowered to become an active participant in her healthcare - to ask questions, seek education, and understand the choices available to her!
This Thai-inspired tuna noodle bowl is quick, satisfying, and packed with nutrients to support hormone health. Tuna provides protein and omega-3s, colorful veggies add fiber and antioxidants, tahini brings healthy fats, and miso adds rich flavor. It's an easy reminder that balanced meals can support your body without being complicated.
Ingredients:
- 6 ozs Rice Vermicelli (dry)
- 2 tbsps Tahini
- 1 tbsp Miso Paste
- 1 tbsp Organic Tamari
- 1 tsp Honey
- 1 Garlic (clove, minced)
- 1 Red Bell Pepper (medium, thinly sliced)
- 2 cans Tuna (drained, flaked)
- 1 cup Snow Peas
- 2 tbsps Thai Basil (chopped)
Instructions:
- Cook the noodles according to the package directions. Drain, rinse under cold water, and set aside.
- In a bowl, whisk together the tahini, miso paste, tamari, honey, and garlic. If the sauce seems too thick, add a splash of water.
- Add the noodles and toss to combine. Divide the noodles, bell pepper, tuna, and snow peas evenly between plates. Top with basil, and enjoy!
2 servings
18 Simple Ways to Support Your Hormones Naturally
If you've ever Googled "How do I balance my hormones naturally?" you're not alone.
The internet is full of expensive supplements, detoxes, and complicated protocols that promise to "fix" your hormones.
But the truth?
Hormones don't usually need another quick fix.
More often than not, they need consistent support.
The good news is that supporting your hormones doesn't have to be overwhelming. Small, realistic habits practiced consistently can make a meaningful difference in how you feel.
Here are 18 simple ways to start supporting your hormones today.
1. Get Morning Sunlight
Aim for about 10 minutes of sunlight within an hour of waking.
Morning light helps regulate your circadian rhythm, which influences cortisol and melatonin production. When those hormones are working well together, energy during the day and sleep at night often improve.
2. Eat a Protein-Rich Breakfast
Starting your day with protein can help stabilize blood sugar and keep energy more consistent throughout the morning.
Blood sugar swings don't just affect cravings, they can also increase cortisol and leave you feeling tired, irritable, or hungry all day long.
3. Pay Attention to Your Cycle
You don't have to track every symptom perfectly.
Simply noticing when your energy, mood, hunger, or sleep changes throughout your cycle can help you better understand what your body needs. *using a journal or a calendar to take these notes can be really helpful!
4. Consider Swapping Afternoon Coffee
If you're feeling wired but exhausted, afternoon caffeine may be making it harder to wind down later.
Try herbal tea instead and see how your sleep responds.
5. Take a Phone-Free Walk
Walking is wonderful.
Walking without constantly checking your phone is even better. (if this feels crazy, hello mom life, I simply put the phone facedown in the stroller while I'm walking, so I'm able to listen to a podcast but don't get the constant notifications that show up!)
Removing some of the constant stimulation gives your nervous system a chance to settle.
6. Relax with a Magnesium Bath
An evening bath with Epsom salts can become a calming bedtime routine.
Whether it's the magnesium, the warmth, or simply slowing down, many women find it helps them transition into rest.
7. Try Seed Cycling (If It Works for You)
Some women enjoy incorporating flax and pumpkin seeds during the follicular phase and sesame and sunflower seeds during the luteal phase.
There is research around these but even if you're thinking, 'no way', these foods are nutritious regardless and can easily be part of a balanced diet!
8. Stretch for 10 Minutes
Stress doesn't just affect your mind.
Your muscles often hold onto it too.
Gentle stretching, yoga, or mobility work can help reduce tension and encourage relaxation.
9. Don't Skip the Egg Yolks
Egg yolks provide nutrients like choline, vitamin D, and healthy fats.
Dietary cholesterol also plays a role as a building block for hormone production.
10. Cook with Olive Oil
Olive oil is rich in heart-healthy monounsaturated fats and is a wonderful everyday cooking fat. I actually really like to cook with refined coconut oil as it's an even higher heat point which is important when it comes to cooking!
11. Experiment with Cold Exposure
Some people enjoy finishing their shower with 30-60 seconds of cool water.
While research is still emerging, many report feeling more alert and energized afterward!
12. Match Your Movement to Your Energy
Your body won't feel the same every day.
Some women naturally enjoy higher-intensity exercise during the follicular phase and prefer gentler movement during the late luteal phase.
Listening to your body can be just as important as following a workout plan.
13. Prioritize Healthy Fats
Hormones rely on adequate dietary fat.
Foods like avocado, salmon, nuts, seeds, and olive oil provide nutrients that support overall health.
14. Aim for Consistent Sleep
Rather than chasing perfection, focus on a regular bedtime.
A consistent sleep schedule helps support your body's natural hormone rhythms.
15. Set Boundaries
Stress isn't only physical.
Learning to say no, asking for help, and protecting your time can be powerful forms of hormone support.
16. Reduce Evening Screen Time
Blue light from phones and tablets can interfere with melatonin production.
Even putting your phone away 30-60 minutes before bed may help improve sleep quality.
17. Support Your Liver Through Nutrition
Your liver naturally processes hormones every day.
Eating a variety of vegetables, staying hydrated, and consuming fiber-rich foods are some of the best ways to support its normal function.
18. Create a Weekly Reset
A Sunday reset doesn't need to be elaborate.
Planning meals, looking at your calendar, grocery shopping, or prepping a few basics can reduce stress throughout the week.
Sometimes hormone support starts by reducing decision fatigue!
Final Thoughts
Supporting your hormones isn't about doing all 18 of these perfectly.
It's about choosing one or two habits that feel realistic for your life and building from there.
Your body doesn't need perfection.
It needs consistency, nourishment, and support.
If you've been feeling tired, overwhelmed, dealing with PMS, struggling with energy, or feeling like your body is "off," start with the foundations.
Small changes practiced consistently often create the biggest transformations over time.
Want a Simple Place to Start?
If you're looking for guidance on where to begin, my 4-week Hormone Harmony mini course focuses on the foundations of hormone health in a realistic, sustainable way.
We'll cover nutrition, blood sugar, stress, nervous system support, and simple habits that help your body feel more supported without extreme diets or complicated protocols.
🤍 Comment "HARMONY" or reach out, and I'd love to share the details.
Have you ever been told that everything looks normal, but you still don't feel like yourself?
Maybe you're exhausted no matter how much sleep you get.
You're more irritable than usual.
Your energy crashes every afternoon.
You're struggling with cravings, brain fog, poor sleep, or feeling overwhelmed by things that never used to bother you.
And yet, every time you look for answers, you're told everything is fine.
I think this is one of the most frustrating experiences many women face.
Because just because your labs fall within a normal range doesn't necessarily mean you're thriving.
It also doesn't mean your symptoms aren't real.
One thing I often remind women is that the body is constantly communicating.
Symptoms are information.
They're not always signs that something is seriously wrong, but they can be signals that your body needs more support.
Sometimes that support has less to do with finding the perfect supplement and more to do with looking at the bigger picture.
How are you sleeping?
Are you eating enough throughout the day?
Are you getting adequate protein?
How much stress are you carrying?
Are you constantly rushing from one task to the next without ever allowing your body to slow down?
For many women, especially mothers, life is lived in a near-constant state of go, go, go.
There's always another responsibility, another appointment, another notification, another person who needs something.
Over time, that chronic stress can begin affecting everything from energy levels to digestion, sleep quality, mood, and hormone function.
This doesn't mean stress is the only cause of every symptom.
But it does mean we shouldn't overlook the role it plays.
The good news is that supporting your body doesn't have to be complicated.
Simple habits often create the strongest foundation for healing:
- Prioritizing protein-rich meals
- Drinking enough water and replenishing minerals
- Getting outside for sunlight and fresh air
- Walking regularly
- Supporting blood sugar balance
- Creating moments of rest throughout the day
- Reducing overstimulation before bed
These habits may seem basic, but they send powerful signals of safety and nourishment to the body.
And that's something many women are missing.
The wellness industry often convinces us that we need another program, another protocol, or another set of rules.
But sometimes the most supportive thing we can do is return to the basics.
Not because they're trendy.
Because they work.
If you've been feeling off lately, don't ignore what your body is trying to tell you.
Your symptoms matter.
Your experience matters.
And sometimes healing starts by listening to the signals your body has been sending all along.
Feeling like your body needs more support right now?
One of the easiest places to start is with food. That's why I created my free Cycle Time Recipe Book—a collection of simple, hormone-supportive recipes to help you nourish your body throughout your cycle without restrictive diets or complicated meal plans.
Grab your free copy here: Get the Free Cycle Time Recipe Book
