Balanced Betty & Frisky Freddie Bites 

Here are 3 different seed bite recipes.  One traditional – One for Chocolate lovers – One for Peanut Butter Lovers

 

The OG – Traditional with no frills added

Ingredients

1/2 Cup Almond Butter⁣⁣⁣⁣

4 Scoops Collagen Powder⁣⁣⁣⁣

2T Raw Honey⁣⁣⁣⁣

2T Chia seeds⁣⁣⁣⁣

1/4 Cup Almond Milk

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 8P   10C  14F

 

Peanut Butter Lovers

1 cup old-fashioned oats

1/2 cup creamy peanut butter

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet chocolate chips my fave are the fairlife (or vegan chocolate chips)

1/3 cup honey

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

Instructions: 

Fresh grind your seeds except for the chia – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 10P   18.9C   19.8F

 

Chocolate lovers 

1 cup old-fashioned oats

1/2 cup Nutella

1/2 Ground pumpkin seeds

1/2 Cup Ground Flax seeds

1/2 Cup Ground Sunflower seeds

1/2 Cup Ground Sesame seeds

1/2 cup semisweet dark chocolate chips my fav are the enjoy life (or vegan chocolate chips)

Or ½ cup cocoa nibs

1/4 cup honey

2 tablespoons Cacao or Cocoa powder

1 tablespoon chia seeds (optional)

1 teaspoon vanilla extract

 

Instructions: 

Fresh grind your seeds – Mix all ingredients

Weigh out 14 of each.  I double this so it makes a full month worth at least! 

Store in freezer until ready to eat.⁣⁣⁣

Macros: 11.8P   25.2C   19.4F

What exercise is best to balance hormones?

HIIT 

High Intensity Interval Training is several exercises done in bursts, with little downtime in between. This is a good option for people already in good physical condition with minimal time for exercise.  

HIIT workouts increase human growth hormone and improve insulin sensitivity.

Strength Training

Strength training doesn’t have to be heavy weights. Regular strength training (typically 2-3 times a week) with light weights and high reps is a great lower-impact way to build muscle mass and reduce cortisol which supports happy hormones!

Walks 

 A 30-minute walk four to five times a week can have a big impact on hormone balance. 

It’s also a great low-impact option for older people or those with joint problems, such as rheumatoid arthritis or for those who just can seem to get to the gym. 

 

How exercise affects Hormones: 

These are just a few of the hormones that are affected by exercise:

Dopamine – Studies have shown that exercise increases dopamine (a.k.a. the “happy hormone”) levels in the brain, helping to decrease stress, anxiety and even depression.

Serotonin –  Exercise releases serotonin, which helps you get a good night’s sleep and can positively impact appetite, mood, digestion and memory.

Thyroid – The thyroid produces the main metabolic hormones in the body, and thyroid problems are among the most common endocrine disorders. Exercise contributes to a healthy thyroid and allows the thyroid hormones to function properly.

Testosterone – As men age, testosterone naturally decreases, causing a loss of muscle mass, strength and sex drive. Regular exercise can help boost testosterone, slowing the effects of aging.

Estrogen – A decline in estrogen levels is the driving force behind menopause, and the severity of the decline is linked to the severity of menopause symptoms. Exercising and increasing your heart rate for at least half an hour every day helps boost estrogen levels and can temper menopause symptoms.

Do you feel like menopause or pre-menopause has made it IMPOSSIBLE to lose weight you used to be able to shed easily?

You’re not alone. The hormonal shift is real and its effects can leave you feeling helpless and out of control.  So what do you do?

Here are some tips:

• Eat enough protein at every meal. 
• Exercise regularly! – Daily walks or movement is so key to happy hormones. Maintain a healthy weight for you
• Support a happy gut with lots of fiber!  Veggies – Whole Grains – Supplement if needed but make it happen

• Moderate your Alcohol and  processed food and sugar intake – Food quality matters – Aim for 80/20 

• Channel your inner peace and manage that stress well! – Find stress management techniques that you will ACTUALLY USE and do them!

• Consume healthy fats consistently.  Incorporate Seed cycling! This will ensure plenty of healthy hormones support omegas each and every day! 

Get consistent, quality sleep. –Hormones are all created in the brain and deep sleep is when the brain detoxes so getting in quality ZZZZ’s is key

“I can’t believe it. I worked a 12 hour day and normally I would have been absolutely tanked by the end but I still had energy to spare! This is unbelievable.” MN

How do you feel after a long day? Are you shot or can you tackle the next day with the same energy and vigor as today?

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