【self care | Breakfast ideas for balancing hormones】

【self care | Breakfast ideas for balancing hormones】







My Grab & Go Breakfast Ideas | 改善荷爾蒙失調


Hormone Balance, 應該是每一位女生既終身課題。

好多女生都受婦科病困擾或是有其他 Homone Imbalance,自己亦是其中一員。

在尋找 natural remedy 時發現荷爾蒙平衡原來與「食生活」好有關係,

當中不單單是「食材」本身健唔健康,因為即使食既所有野都健康 choice都唔夠,

Hormone Balance Food Habit 最重要講究的原來是 Nutrients combination。

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簡單來說,就是要在每一餐中要畫量 low sugar, add protein, high fiber and low carb. (但要有 carb)

Protein / Fat / Fiber / Carb

呢 4 樣 Nutrients 可以穩定 blood sugar level 從而減低 insulin resistance ,改善荷爾蒙失調既症狀。

而要穩定血糖,最重要的是早餐 combination,

試左好耐唔同既 breakfast ideas, 終於搵到 d hints 可以達到以上 nutrients combinations 又唔 time consuming 既早餐,

而家就算 weekdays 要趕出門口,都叫做食到個 simple healthy breakfast. :)






5-min Grab & Go breakfast ideas:

- 1 cup Greek Yogurt + Berries +  2 Tablespoon Flaxseed

- 1 hard boiled eggs + apple + 2 Tbsp Peanut butter

- Overnight Chia Protein Oats + Berries

- 3/4 cup Cottage cheese + 1/2 cup pineapple + 2 tbsp pumpkin seeds

- Spinach Feta Cheese Tortillas Wrap + Latte + fruit






Tips /

1. 平時 Grocery shopping 時 stock up 可以即食唔駛煮既 high-protein options:

- Greek yogurt (無糖)

- Cottage cheese 

- Protein shakes or bars (healthy option)

- Beef sticks (Grassfed)

- Nuts & seeds

- Whole milk or Plant-based milk




2. 我通常會係 sunday night 先做 meal prep, 起碼 mon - wed 唔駛點整就可以食。

以下係我既 sunday meal prep routine 俾大家做個 reference:

- Overnight oats & chia pudding 

*add protein powder, collagen, chia, flax & hemp seeds.

- 烚好 hard boiled eggs, 有時就咁連殼放雪櫃,有時想保存期間耐d 就整日式醬油蛋

- Fruits 方面,會用微鹽水切好蘋果放 ziploc,食完新鮮水果到 midweek 會用 frozen berries, 一係就食banana。

 




 

雖然以上既 breakfast ideas 未必係最 efficient & healthy 既 options,

但在 prep time x cook skills x convenient 既平衡下,

對我嚟講算係最 practical 又可以 keep 到呢個 healthy breakfast routine 既 breakfast ideas :)

*試過每朝花 30 min 整 完美健康早餐,但未夠一星期就放棄 lol

  
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*以上內容純屬個人經驗分享, not from a professional medical point of view.

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photo credit @unsplash

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