Starts September 2021 Back by popular demand - the fertility awareness method online group course. Learn the wisdom and magic of your cycles. As an NFPTA registered teacher of the fertility awareness method, I will show you how to use this reliable method of natural contraception to gain a new understanding of your body so that you can have body literacy like never before. Learn the fascinating side of sex - ed that you were never taught at school to really get to grips with your menstrual cycle and the wisdom that it can reveal to you. This online course has 6 lessons over 12 weeks. This course will cover everything you need to know to begin charting, from the anatomy of both the male and female body to the hormonal dance that is performed each month. The sympto-thermal method of fertility awareness is as effective at preventing pregnancy as the birth control pill. The human reproduction study found that this method, when followed correctly has a rate of >99% efficacy as a contraception. Using the fertility awareness method is easy once you know how. It avoids synthetic hormones and the disruption they can cause to wellness, and doesn`t require invasive surgery for you or your partner. The fertility awareness method is your answer if you are struggling with your current contraception and are looking for a gentle and reliable alternative. It will also give you a greater understanding your body`s amazing rhythms. This course will be in a small group ( no more than 6) on Zoom and will stretch over 12 weeks. This allows me to work with you over your first 3 cycles. We will meet at 7pm (London time) each lesson as follows: Week 1 - ~ 2hours - 8/9/21 Week 2 - ~2 hours - 15/9/21 Week 3 - ~2 hours - 22/9/21 Week 4 - ~1 hour - 29/9/21 Week 8 - ~1 hour - 27/10/21 Week 12 - ~1 hour - 24/11/21 IMPORTANT If you have recently had a baby and are in your postpartum stage, or are in your peri-menopause years where cycles are becoming less regular, the fertility awareness method is available to you, but this course is not for you. or in the case of postpartum care, wait until your cycles become regular again before purchasing the course. You can contact me for an individual lesson tailored to your unique life stage. Requirements You will need to buy a good quality digital thermometer that has two decimal places. This means that there should be two numbers after the decimal - eg 36.56 degrees. You should also know that this course is written by a UK instructor and so all temperatures are written in Centigrade, not Fahrenheit. You need to be available for all the dates set.
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The word "Menopause" actually means - Final Period. The part of your life where you are menopausal is actually after your periods have stopped and should be a time where you start to feel pretty human again. The turbulent times that some people experience leading up to their last period is actually known as perimenopause and is a time frame that can last anywhere between 2 - 12 years before your final period. Perimenopause is a bit like going through puberty again. Very often, if you have children, one of your children in your house will be having their first puberty as you are going through your second. The universe is very good at planning things like this. One level of thinking about this coincidence is so the parent and child can empathise and support each other with their transitions better. The reason that I say it is like a second puberty is because the hormone levels are so similar to the first puberty you went through. The difference is that this time, instead of starting this transition as a child, going through puberty and coming out the other side into your reproductive years, hormonally, you will now do this in reverse. You will come out of your reproductive years and finish with similar hormone levels to when you were a child. That`s not a bad thing! Remember how life was much simpler and you were generally pretty happy as a child? You had stable hormones, which are a great thing to look forward to. Take a look at this diagram: You can see the similarity can`t you. The child and the menopausal woman have low and stable levels of progesterone with mild bumps of oestrogen, and the teen is similar to the perimenopausal woman in terms of progesterone levels. It is during this final stage of menstruating that oestrogen has a grand finale and goes wildly high between dips, like a grand finale of the orchestra of hormones reaching great crescendos, or a rather haphazard firework show to finish off the reproductive years. It is that fluctuating level of oestrogen and the combined falling progesterone that causes all those crazy symptoms you may be familiar with. Whilst it is absolutely normal and to be expected to have these high and low oestrogen moments, the reason that some women suffer more than others can be down to oestrogen rising even higher than the graph above. It can also be to do with levels of inflammation in the body. Perimenopause itself can be divided up into sections: Stage 1 During this stage you may start to notice small changes to your cycles and even to your mood and energy levels. Your breasts may get more tender and you may get a few headaches or start to suffer with disruptions to your sleep. You may notice weight being layed in places you previously didn`t have to worry about, or it difficult to lose weight. Your menstrual cycles may shorten slightly, but only by a few days. During this time, you may have less progesterone than before but an increase in oestrogen. This can cause heavier periods and more pain than you previously had. Stage 2 It is during this stage that you might start to encounter hot flashes and night sweats. This is because you still have the lower progestorone and fluctuating oestrogen as before, but now your oestrogen is dropping lower than previously. During this time, you will notice more variation in your cycle length. Cycles could vary each month as much as 7 days or slightly more. You may still have many of the symptoms from stage 1 Stage 3 You will begin to skip periods during this phase, so a 60 day cycle or more is normal. Night sweats and hot flashes can get pretty intense during this phase as oestrogen continues to drop very low in between peaks. The peaks mean that you may still have to deal with some heavy periods but your breast pain may start to ease. Stage 4 This is the stage that starts with your final period. You are in this stage for 12 months after having your final period. After that.... congratulations! You will graduate to a freer and more liberating stage of your life, known as menopause. During this time your body has got to get used to having continued lower oestrogen. It might be a little bumpy to start with but it will ease up and iron out as you move through this part of your life. If you get a sudden and unexpected period within these 12 months, you have to start counting again. Be careful with whichever method of contraception you use during this time. Unexpected and unplanned pregnancies can occur. I LOVE teaching the fertility awareness method to couples. It is a way of understanding your cycles and knowing where you ovulate so that you can either avoid or plan a pregnancy. As a contraception, the world health organisation states that it is more than 99% accurate as a contraception. That`s the same as the birth control pill but without the nasty side effects The method involves taking your basal body temperature with a digital thermometer each morning, which needs to be done before you get out of bed and start moving about. It also needs to be taken at the same time each day, although there are some easy calculations that you can do to account for any weekend lie-ins or early starts. The fertility awareness method is a reliable method of contraception if used properly. It is often confused by some people with the old "rhythm method" which was highly dubious. Fertility awareness is COMPLETELY different and based on scientific fact, not estimations. As well as recording your temperature, It uses other symptoms of the female body such as monitoring cervical mucous and the position of the cervix. Hormonal contraception pitfallsThe birth control pill is known to cause huge health implications. The hormones used are synthetic - that means that they are made in a laboratory somewhere. Whilst they are effective at controlling unwanted pregnancies, the hormones are depleting your body of vital nutrients and contribute to life-long conditions later down the line. The oestrogen and progesterone that our bodies makes have other functions across our physiology other than just supporting the reproductive system. Oestrogen is vital for bone health and cardiovascular function amongst many other functions, and progesterone is essential for our mood and cognitive balance amongst other reasons. Synthetic hormones do not offer the same health benefits. The only thing they are good for is stopping unwanted pregnancies. It is common for a woman to have been on the contraceptive pill for many years and then after menopause discover that she has osteoporosis. The lack of natural oestrogen has contributed to poor bone health. Not only this, but hormonal contraception is known to deplete B vitamins, Zinc and other nutrients which are vital for health. What are the advantages of using the Fertility Awareness Method as a contraception? |
What is protein? All cells and tissues contain protein, therefore protein is essential for growth and repair and the maintenance of good health. Protein provides the body with approximately 10 to 15% of its dietary energy and it is the second most abundant compound in the body, following water. A large proportion of this will be muscle (43% on average) with significant proportions being present in skin (15%) and blood (16%). The protein that makes up our bodies is not obtained directly from the foods that we eat. Dietary protein is broken down into its ‘building blocks’- amino acids, which the body can then use as it needs. |
Protein and your mood
Nutrition can play an important role in achieving better mental health.
Studies have shown that adults with depression who ate a diet rich in produce, fish and legumes experienced a reduction of their symptoms.
Foods rich in protein contain amino acids to help produce key neurotransmitters in preventing and treating depression and anxiety. Protein packed meals and snacks help you avoid sugary, processed foods, which can trigger anxiety and depression. A diet rich in protein also helps improve energy levels, giving you the strength to get moving and feel better.
Amino acids, which are the building blocks of protein, play an important role in the production of neurotransmitters. Neurotransmitters are the chemicals which allow brain cells to communicate with each other. For example, if you eat a piece of chicken, your body breaks down the protein and synthesises the amino acid L-Tyrosine to produce Dopamine.
Low dopamine levels are associated with a whole host of disorders, including depression, addiction. ADHD, Alzheimers and schizophrenia.The amino acid L-Tryptophan, which can be found in poultry, fish, dairy and nuts, serves a precursor to serotonin. Eating foods rich in L-Tryptophan can help improve mood and help SSRIs and other antidepressants work better.
Your brain is very reliant on several amino acids in order to manufacture neurotransmitters. Neurotransmitters are commonly referred to as brain hormones because they enable communication between different regions of the brain, and they significantly impact your mood, emotions and cognitive functions.
Tryptophan is an amino acid needed for the production of serotonin. You have probably heard serotonin referred to as the happy hormone. Serotonin is a compound in the brain that promotes feelings of relaxation, happiness, security and confidence.
A serotonin deficiency can result in depression, sleep disturbances, anxiety and a tendency to overeat, especially carbohydrates like sugar. Feeling stressed can deplete your brain of serotonin, and levels decline as we age. Eggs, salmon, turkey, sesame seeds and sunflower seeds are all good sources of tryptophan.
An important amino acid for the brain is Tyrosine. Tyrosine is required for the manufacture of the brain chemicals dopamine and noradrenaline (norepinephrine). These neurotransmitters are required for concentration, alertness, memory and a happy, stable mood. They may also help you to handle stress more easily and feel less overwhelmed by problems.
Tyrosine is also required for the manufacture of thyroid hormones. Thyroid hormones help to control your metabolic rate, but they also play a critical role in mood. Hypothyroidism (under active thyroid gland) is a common cause of depression. What you may not know is that even a slightly under functioning thyroid gland can flatten your mood, reduce your motivation and your ability to concentrate. Tyrosine is found in fish, turkey, chicken, avocados, almonds and a few other foods.
Protein and blood sugar control Eating protein regularly is very important for good blood sugar control. If you eat some protein for breakfast, lunch and dinner, it should help to reduce your risk of hypoglycaemia (low blood sugar). Low blood sugar can cause mood swings and it predisposes you to anxiety or depression. Eating sugar and starchy, carbohydrate rich goods can promote large swings in your blood sugar level. |
There are about 20 different amino acids commonly found in plant and animal proteins. For adults, 8 of these, have to be provided in the diet and are therefore defined as ‘essential’ or ‘indispensable’ amino acids. These are:
Leucine
Isoleucine
Valine
Threonine
Methionine
Phenylalanine
Tryptophan
Lysine.
In children, arginine, histidine, cysteine, glycine, tyrosine, glutamine and proline are also considered to be essential (indispensable) amino acids, because children are unable to make enough to meet their needs. These are referred to as ‘conditionally’ essential. There may also be certain disease states during adult life when a particular amino acid becomes conditionally essential.
How much protein should we eat?
The Dietary Reference Values for protein are based on estimates of need. For adults, an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated.
There is an extra requirement for growth in infants and children and for pregnant and breast feeding women. Any excess protein can be used to provide energy.
Good sources of protein
Protein content of some common foods found in the diet:
Protein content (g) per 100g
Meat protein
Chicken breast (grilled without skin) - 32
Beef steak (lean grilled) - 31.0
Lamb chop (lean grilled) - 29.2
Pork chop (lean grilled) - 31.6
Fish
Tuna (canned in brine) - 23.5
Mackerel (grilled) - 20.8
Salmon (grilled) - 24.2
Cod (grilled) - 20.8
Seafood -
Prawns - 22.6
Mussels - 16.7
Crabsticks - 10
Eggs
Chicken eggs 12.5
Dairy
Whole milk - 3.3
Semi-skimmed milk - 3.4
Skimmed milk - 3.4
Cheddar cheese - 25.4
Half-fat cheddar - 32.7
Cottage cheese - 12.6
Whole milk yogurt - 5.7
Low fat yogurt (plain) - 4.8
Plant protein
Pulses
Red lentils 7.6
Chickpeas 8.4
Beans
Kidney beans n- 6.9
Baked beans - 5.2
Tofu (soya bean steamed) - 8.1
Grains
Wheat flour (brown) - 12.6
Bread (brown) - 7.9
Bread (white) - 7.9
Rice (easy cook boiled) - 2.6
Oatmeal - 11.2
Pasta (fresh cooked) 6.6
Nuts
Almonds - 21.1
Walnuts - 14.7
Hazelnuts - 14.1
Adults and children should consume two to three servings of protein every day. If plant sources dominate, it is important to make sure that different types are consumed.
One typical portion size equates to:
• 100g of lean boneless meat (red and poultry)
• 140g of fish
• 2 medium eggs
• 3 tablespoons of seeds or nuts.
When buying protein, make sure it’s from organic, natural sources. Non-organic protein derived from animals are loaded with hormones, antibiotics, steroids and other chemicals that may cause you more health complications.
You can go to the website nutritiondata.com and look up the amount of protein in the amount of food you’ve consumed.
Protein ideas
If you go to DrAxe.com and search for protein in the search box, you will find a plethora of recipes and protein snack ideas that you can explore. Dr Axe is also a great resource for learning more about natural health.
Protein Sources:
Animal
Poultry
Rabbit
Venison
Red meat
Game
Eggs
Dairy – yoghurt, cottage cheese, fromage frais, Greek yoghurt, etc
Seafood
White fish, e.g. Coley, Cod, Haddock, Sole, Bass, Sole, Halibut, Whiting
Oily fish, e.g. salmon, trout, herrings, sardines, mackerel, pilchards, fresh tuna
Shellfish
Plant Sources
Beans, peas, lentils and chickpeas
Hummus (made from chickpeas and sesame seeds)
Baked beans – check for the sugar content, choose organic unsweetened if possible
Tofu – either plain that can be marinated or stir-fried, or as sausages or burgers
Nuts and seeds (in moderation) – raw and unsalted and avoid peanuts
Quinoa
Supplement Sources
Protein bars
Whey protein powders - avoid if lactose intolerant
Soy protein isolates
Amino acid formulas in tablets or capsules
Protein Combining – combining two or more different types of protein can maximise the bio-availability of amino acids, e.g.
Eggs and lean ham or fish
Baked beans, eggs and salmon
Cottage cheese and fish
Steak and eggs
So, if you are looking at this and thinking that maybe you aren`t getting enough protein in your diet, give it a go.
Most people notice considerable differences in their energy, mood and general well-being after assessing and increasing (if necessary) their protein content.
The nights are still cold enough to need the log burner on though, so I am still tending to favour the hearty, warming foods for our evening meals that have got us through the winter.
So here is what is on our evening meal list this week -
30 Minute creamy, Garlic chicken skillet (dairy free and gluten free)
I`ll be doing this with some broccoli and greens on the side and some home made potato wedges
4 Ingredient Mediterranean Stuffed Salmon
If you are dairy free, you will want to remove the feta, unless you aren`t sensetive to feta. Some people find that they can tolerate feta and sheep milk products ok. Unfortunately, I am not one of those and avoid all dairy. I might add in some pine nuts to the stuffing, if I can open the bag without my little girl noticing or they will be gone in a jiffy!
I`m going to add some basil also and serve this with kale, broccoli and green beans. I might do some baby potatoes with it also.
When buying salmon, remember to pay a little extra if you can and get the wild salmon. Farmed salmon is heavily burdened with chemicals. I have decided to buy a salmon side rather than individual portions.
Creamy, chicken and potato casserole (dairy and gluten free)
Crispy, Ginger Mackerel
I`ll be doing double the fish portions per person and maybe even triple for my partner who doesn`t get filled up very well on fish. There`s lots of omega 3 in mackerel so we`ll be getting a good dose of essential fatty acids from this dish.
I`ll be doing potatoes with this, possibly slightly roasted.
Vegan Shakshuka with Tofu and White Beans
That`s it from me for another week... what ever you are up to, enjoy!
Love and health,
Eve x
We have a birthday in the house this week. My little one has turned 10. Crikey me, I have no idea how that happened so quickly,
Birthdays are hard to keep healthy but I`m going for dairy free, fried chicken in a basket ( I had no idea that the coating in fried chicken is milk!) I know that doesn`t sound too healthy and the coating definitely isn`t, but it`s her birthday. The chicken is organic and she`ll have a lovely salad with it so I don`t feel too bad. I`m doing a great big fruit salad for pudding as she is such a fruit fiend. I also have a dairy free carrot cake for her.
So, let`s begin...
One skillet Greek Chicken
Salmon Pasta with Spinach
Crunch Wrap Supreme
I think this dish would be easier if the rice was made upfront or even a day before, so that`s what I will be doing.
Prawn, Avocado Quinoa bowl
Well, that`s it for another week,
Love and healthy as always,
Eve x
I`m Eve, Naturopathic Nutritional Therapist, mother, partner in crime to a wonderful man and child of the universe.
Several years ago, I got really ill.
I was told when my little girl was very small that I had a genetic condition that would affect everything made of collagen in my body. Well - that`s just about everything from your eyes, heart, intestines, womb, skin, joints and everything else in between.
I used to faint A LOT. My brains messaging system to my blood pressure was a bit wonky. After many stays in a neurological hospital in London, it eventually was figured out and I was told that I had Ehlers Danlos syndrome (EDS) and Hashimotos. This had been worsening over the years and started to rear it`s head in my 30s. A bit like a car starts to go a bit wrong as it gets older.
At one point things got really bad for me. I literally couldn`t get out of bed. Every time I was vertical, I would faint.
I thought my life was ending, it was THAT bad.
The fatigue I felt was like I had been hit by a bus. It was truly awful. Initially, I succumbed to the diagnoses and went down a hole of depression about it. Life felt really like an uphill battle.
One day I was given a book all about the power of nutrition. It changed my life. I thought it was worth a try and I stocked the house up with ingredients I`d never heard of and so many fruit and vegetables! I bought a nutribullet and was juicing like crazy.
After seeing how many people end up crippled with EDS, both with joint and organ problems, I decided that was NOT the route that I would take.
I reassessed my life to see what was actually important and got rid of anything that caused stress or anxiety. I took natural supplements and gradually my light inside started to glow again.
My recovery wasn`t fast, but it happened. There`s still things I work on absolutely every single day and I still faint a bit, but i`m in a place of vitality now, thriving, thanks to the power of nature.
I retrained after this to help others. My EDS really affected my fertility and I was so lucky to eventually have a successful pregnancy with my little girl. Because of this, I was naturally drawn to women`s health, fertility and children`s health.
I absolutely love making a difference to everyone I help, and there`s nothing more joyous than receiving a text message from one of my ladies telling me that they have finally conceived.
I want you to know that when you are given a diagnosis, you will need a period of adjustment where mentally you have to delve into the details of it, and probably scare yourself senseless. But after you have gone through this process, you can move on from that and start to explore other avenues regarding your health.
Sending you love and health as always,
Eve x
We had some glorious and much needed sunshine at the weekend and our bikes came out for the first time this year. We had a lovely trek around our local woodland, it really was beautiful. The ladybirds were out of hibernation and there was even an early tortoiseshell butterfly or two.
March has arrived and we are back in a cold front again though. You know what they say about March here in the UK? If it comes in like a lion, it goes out like a lamb (and vice versa). Meaning if its a bad start to March then it will end gloriously (and vice versa). I wouldn`t say that it is a bad start to March, just a cold one, so we shall see.
Well... here we are again then.... this week`s menu at my house.
I have to explain a few things about our eating habits... Mark loves meat. All kinds of meat and would happily eat it everyday. I was vegetarian from being 11 years old. I was vegan for a couple of years whilst healing from a health condition, but in recent years after studying nutrition and biomedical science in great detail, I have adapted to having fish and organic chicken. I can`t bring myself to eat any other type of meat though.
Non of us have dairy. Mark has always had an aversion to it from being little and I am severely intolerant to it. My little girl seems to follow in her dads footsteps and really isn`t keen either.
Am I worried about calcium intake? Not at all.
There`s so much calcium in our food if we eat a nutritious and varied diet that it isn`t an issue at all. Also, unless you buy organic dairy products, unfortunately you are consuming secondary antibiotics and what ever else is given to cattle on a regular basis.
Many people are really intolerant to dairy products. You can read about dairy intolerance here . As we age, the levels of lactase that we produce (an enzyme that breaks down lactose in dairy products) declines. This happens very quickly after the age of around 2 years - the age when mother nature thinks we should be weaning from our mothers milk. For this reason, many people find dairy difficult to digest.
Whilst Mark and Bella enjoy wheat products and have no reactions to them, I choose not to eat anything with gluten in. I`m also very careful in keeping the amount that they eat to an absolute minimum.
Gluten will cause problems in everyone`s digestive tract, even if you don`t feel symptoms from eating it. Gluten causes problems with the gut-brain connection and can really affect mood balance, energy levels and blood sugar balance. It is a substance that we haven`t evolved to eat in the way that we do. I`m also intolerant to it so avoid it at all costs. Every time you eat a food you are intolerant to, you are basically flooding your system with cortisol and inflammatory chemicals. As we know, inflammation is the root cause of all disease, so if you are intolerant to something - don`t eat it!!!
You can read more about avoiding gluten here.
Ok... first meal coming up. Thank you, once again to all the recipe creators out there that save me so many headaches.
Just click on the pictures to go to the recipe.
Chicken and leek casserole
Greek Chicken Orzo Bowl
I will be making some rice on the side with some mint in to have instead of the orzo. I`ll also be making my own version of tzatziki using plant based yohurt.
The orzo is pretty filling so no need to make anything to go with this dish.
Baked Huevos Rancheros
Anyway - I absolutely love Mexican food and this makes a really good evening meal. I won`t be putting this in individual pots, I will be doing it all in one shallow dutch oven I have.
Poached Salmon in coconut and lime
This dish is so fragrant and tasty. I`ll be doing it with jasmine rice.
Super simple Chicken Curry
Well - that`s about it folks. I have a birthday in the house during this week`s menu, so one dish may well get changed up a bit, we`ll have to see.
Have a great week.
Love and health,
Eve
Welcome
The contents of this blog are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, dietary supplement, exercise, or other health program.
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