In terms of hormones, specifically. Hormones have profound effects on, and are involved in every aspect of mental, physical, and emotional health. They’re needed in very specific amounts for your body to function optimally. Research shows hormonal imbalances increase risk of obesity, diabetes, heart disease and other health problems. And, these chemical messengers play a MAJOR role in controlling appetite, weight, and mood.

Normally, the endocrine glands produce precise amounts of each hormone needed for various processes in the body. However, hormonal imbalances have become increasingly common with our fast-paced, modern, stress-loaded lifestyle. In addition, certain hormones decline with age.

Fortunately, a nutritious diet and other healthy lifestyle behaviors can improve hormonal health and allow you to feel and perform your best.

And this brings me to my topic—a delicious, easy way to introduce some hormone-balancing nutrition into your daily diet. It’s about plant-based, nutrient-dense smoothies. I talk about smoothies often because they’re so versatile, convenient for busy people, and nutrient-dense (when made correctly).

But please note, I’m promoting HOMEMADE smoothies, not the readymade store-bought smoothies that are usually loaded with extra sugar and too much fruit (which messes with your hormones and puts you on a blood-sugar rollercoaster).

Homemade blends include hormone-balancing ingredients that fuel you with balanced and sustained energy, help you drop excess weight, and stabilize emotions. I first learned about this important approach to diet and cooking from Magdalena, the author and creator of the marvelous site, Hormones & Balance (www.hormonesbalance.com).

It was through balancing her hormones that she was able to recover her health. She was deathly ill from Graves’ Disease, Hashimoto’s Disease, estrogen dominance and high heavy metal toxicity, and Small Intestinal Bacterial Overgrowth. Amidst all this she experienced congenital hip displacement that resulted in a simultaneous bilateral hip replacement.

Here’s what every one of your smoothies should contain, according to Magdalena’s research, education, and personal experience. (And BTW, you can go to her website and actually download her FREE recipe booklet, “40 Smoothies for Hormone Balance.” They’re yummy.)

PROTEIN: This can be in the form of healthy soy products like miso, tempeh or tofu. Fermented products like tempeh add good bacteria to your gut and aid digestion.

FIBER: Fiber keeps you fuller longer, something that’s especially important if you’re having your smoothie for breakfast. It also cleans out your digestive system (it’s “nature’s broom”) and levels out the release of glucose into the bloodstream. But instead of smoothies made of simply fruit, liquid, ice, and tasteless and nutrient-lacking powders sold in packets, choose real food sources of fiber. Opt for whole oats, unsweetened shredded coconut, cacao nibs, fresh greens and fruits, quinoa, and even beans.

HEALTHY FATS: You know there are bad fats and good fats. Your body needs good fats found in avocados, nuts, coconut, and olives. Magdalena’s recipes in the above-mentioned booklet contain these delicious ingredients. She includes these because they’re an excellent source of energy; they help fortify every body cell (the cell membrane); they feed the brain (which consists largely of fats); they help the body absorb the fat-soluble vitamins A, D, E and K; they’re a crucial ingredient in hormones; they regulate the production of sex hormones; they give you healthy skin and shiny hair; and they provide a protective layer around your vital organs.

GREENS: These add vital disease-preventing and hormone-balancing vitamins, anti-oxidants, phyto-chemicals, trace elements, and fiber. And when combined in the right proportions, you don’t even taste them! Those for balancing hormones most effectively are leafy greens such as spinach, chard, and kale and cruciferous veggies such as broccoli and cauliflower.

FRUITS AND VEGETABLES: Go for the rainbow. Blueberries, strawberries, raspberries, and blackberries are best because they’re low on the glycemic scale. And include pineapple and papaya for their high concentration of digestive enzymes. Then include apples and pears. You want fruit that’s lower in sugar and high in fiber.

In terms of vegetables, yams and carrots support estrogen levels. Beans, broccoli and cauliflower support progesterone. (Frozen cauliflower is the best for smoothies as it’s been pre-blanched so it doesn’t have much flavor, blends easily, and won’t ruin your smoothie.) Spinach and garlic support testosterone.

HERBS AND SPICES: Several are anti-inflammatory and help balance hormones. Maca powder, fenugreek, turmeric, ginger, and spirulina.

Lastly, what does hormonal balancing research say a smoothies should NOT contain?

GLUTEN: Found in hybridized wheat, rye, and other grains, it affects the balance of progesterone and estrogen—especially in women over 40, whose ovaries tend to produce hormones at an unpredictable rate.

People with gluten sensitivities typically have an imbalance of adrenal hormones. The gluten creates unstable blood sugar levels and gut inflammation, which in turn causes the adrenals to secrete extra stress hormones.

This, then, leads to a lack of energy, mood swings, and too much body fat. Gluten sensitivity also means essential nutrients aren’t absorbed. Continued excretion of adrenal hormones leads to adrenal fatigue. For these reasons, women over 40 and others who are gluten-sensitive should eliminate gluten so the body can heal and the hormones can become balanced.

SOY PROTEIN ISOLATE (SPI): This refined form of soy is found in soy milk and vegetarian meat substitute products. The refining process eliminates many nutrients and usually adds chemical preservatives and flavor enhancers. SPI is not the same as whole, unrefined soybeans that are an excellent protein, fiber, minerals, and complex carb source.

To make these hormone balancing smoothies you do need a blender, a grinder for some of the seeds, and a sharp knife for prepping the fruit and veggies. (A Vitamix of Blendtec eliminate the need for a grinder, however.)

I’ll close with Magdalena’s recipe # 14, PITUITARY SUPPORT SMOOTHIE. It’s full of ingredients hormone-balancing ingredients that will benefit the pituitary gland, in particular. (Men should have red or black maca, while women should have the yellow.)

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