Wow! What an AMAZING lunch and learn with YOU, Brookes Vaghn, Kaylan Ashford, Laura Francis Smith, and our TransFit Staff! We learned so much about nutrition, movement, skin care and how hormones play such a crucial role in whole body health. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to TRANSFORMING! We can make the most of every day!
Here is the recap of what we learned!
KEY TAKEAWAYS from the Lunch & Learn!
Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more! When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance.
Hormone imbalance may look like:
Infertility and irregular periods
-Weight gain or weight loss that is unexplained and not due to intentional changes in your diet
- Depression and anxiety
- Fatigue
- Insomnia
- Low libido
- Digestive issues
- Hair loss and hair thinning
- Hot flashes and night sweats
- Brain Fog
How to Balance our Hormones
o Eat whole foods, largely plant-based
o Mediterranean style diet
o Consider adding organic non-GMO soy products to combat hot flashes
o Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o Balance your HIIT and cardio workouts with low impact strength exercises
Get in touch with Brookes Vaughn Here!
To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!
Top Foods for Hormone Health
1. Organic, Non-GMO, Whole Soy Foods
2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s.
4 Supplements that are PROVEN Effective
1. Protein
2. Vitamin D
3. Creatine
4. Caffeine
Skin Health
Kaylan Ashford and Laura Francis Smith discussed the important of Sunscreen, Retinol, and Vitamin C serum. They arms discussed the difference between all the facial treatments available for creating and maintaining vibrant skin. The first step to treating problematic skin is to correctly diagnose the problem. At your initial appointment a comprehensive medical and skin care history will help to direct your treatment.
To Conclude:
We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals! We are here to serve.
💗Celebrate with us tomorrow! Galantines Workouts tomorrow wear your pink or red. 💗.
Our NEW CLIENT ACCESS 30 Day Package is $120 today, and current clients ALL ACCESS is $150! A great opportunity to transform.
Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!