Women don’t have hot flushes, we have power surges!

As it was International Women’s day yesterday (8th March) I thought it would be appropriate to give a few tips that might help alleviate some very female symptoms. It doesn’t matter whether you are approaching the menopause or you have PMS or you just find it difficult to manage mood swings or carb cravings at certain times of the the month. There are some simple adjustments you can make to your diet and lifestyle that can go along way to helping manage these common traits.

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Every case , should be taken on its own merits but for the sake of this blog and the diversity of the people it can reach,  I will be citing general and common symptoms and recommendations. All the recommendations have contributed to better well-being amongst the clients I see. As a holistic therapist I treat everyone as an individual so please be aware that what works for some will not be as effective for others.

The symptoms that we most commonly come across are:

  • Abdominal cramping and bloating
  • Mood swings
  • Refined carbohydrate cravings
  • Hot flashes and/or night sweats
  • Headaches

The above is by no means an exhausted list – but are the most common I see in my practice. Generally these symptoms arise  from an imbalance in the sex hormones. Progesterone and oestrogen are produced primarily in the ovaries from puberty and continue – in the case of oestrogen, in a greater or lesser form, for the rest of our lives.The 2 exist in a delicate balance and some of the symptoms mentioned can occur when this balance is disrupted. The amount of each hormone produced and it’s effecting ratio varies from day to day , month to month and year to year . It depends what stage of the life cycle you are and on your nutrition, lifestyle choices and exercise regime.

During the peri-menopause and menopausal years the levels of oestrogen are dramatically reduced and progesterone production virtually stops. The fine hormonal balance is greatly effected and results in some of the unpleasant menopausal symptoms suffered. This can also be the case when puberty is in its infancy and the body is trying to find its hormonal balance. Throughout the pubescent years and then through our 20′, 30’s and 40’s our hormonal balance is taking a constant knocking. From environmental hormone disruptors like the chemicals found in cosmetics, water sources, conventionally grown and reared food and plastics to contraception methods and pregnancy, our hormones are on a rollercoaster ride. Keeping hormones on an even keel is by no means an easy task – but if we prepare the body with the right nutrients, plenty of water and appropriate exercise it certainly makes the journey a little easier.

When the menopause does come , don’t treat it like an illness or a disease. It is a natural progression of the life cycle. In fact with the menopause comes a freedom. A freedom of knowledge and wisdom that has only been gained through life experience. Embrace the next phase of your life.

These are my top tips to balance hormones:

  • Drink plenty of water. 1 1/2 -2l per day. Add lemon (1 drop of doTerra essential oil) and a 1/4 teaspoon of Himalayan salt to a glass in the morning (Only use glass or stainless steel carriers when using essential oils)
  • Consult your doctor or health care professional (for a referral)  for Natural Progesterone supplementation. This is NOT to be confused with synthetic progestins which are normally prescribed. Traditionally natural progesterone comes in a cream form but more recent research shows sublingual forms are better absorbed and require smaller quantity.
  • Eat organic where possible and reduce the chemical load in your home. This means choices on the type of cleaning and laundry products you use. Reducing the use of plastics for storage and everyday use. Swapping non-stick pans for glass or ceramic cookware
  • Spend time outdoors everyday
  • Implement a good sleep hygiene. Remove phones, laptops, TV’s from the bedroom. Try to have an Epsom salt bath before bed.
  • Reduce and manage stress. Use meditation techniques and add yoga to an exercise regime.
  • Exercise!. A mix of integral training and yoga type exercise is a good combination. Rebounding and using the body weight are good ways to maintain bone density


  • Good fats -coconut oil, flaxseed oil, avocado, butter/ghee, eggs, nuts and seeds,
  • Clean protein – grass fed and organic meat, wild caught fish, sustainable caught oily fish quinoa, lentils, sprouting beansd8253302d5355bf3af6b12533f6d3b57
  • Anti-oxidant rich fruit and veg – Organic and dark green, red cabbage, squashes, onions,  carrots and all colour bell peppers.


  • Use apple cider vinegar and lemon as a dressing
  • Healing spices – turmeric, cinnamon, cayenne, cumin, garlic, ginger
  • Hormone Balancing Tea – contains the following herbs – Red Clover Red Raspberry Lemon Balm Dong Quai Chasteberry Damiana Leaf Rose Hips Fennel Seed Liquorice Dandelion Root Orange
  • Supplements – please consult your health professional  for interactions and choices- these recommendations are general and may not be suitable for everybody – Black Cohosh – Vitex agnus Castis -Ashwaghanda – Calcium – Magnesium – Vitamin D
  • doTerra Clary Calm is a roll on blend that can be used on the wrists or directly on the stomach to alleviate cramps – contains the following oils Clary Sage Flower, Lavender Flower, Bergamot Peel, Roman Chamomile Flower, Cedarwood Wood,  Ylang Ylang Flower, Geranium Plant, Fennel Seed, Carrot Seed, Palmarosa Herb, and Vitex Leaf/Berry essential oils.clary calm
  • doTerra Clary sage – aromatise or use topically
  • doTerra Peppermint – aromatise, use topically or internally
  • doTerra Lavender – aromatise, use topically or internally
  • doTerra PMS Blend – aromatise or add to wrists – 3 drops clary sage -10 drops geranium – 3 drops ylang ylang

All the essential oils can be purchased here:



Eat your Green…….Bananas??

I have found a silver bullet. I am so excited. This goes way beyond any superfood or miracle diet cure.

Before yesterday, I am embarrassed to say, I have never experienced Green Banana Biomass . Today I am a total convert. Mark my words and you heard it here first – this is a superfood that crosses all the T’s, dots the I’s and is so versatile – you can play with it however you wish.

I was hosting a doTerra Essential Oils class and part of the educational experience that my classes create is to bring in friends and colleagues, so they can show case anything interesting that they are doing – as long as they can add an essential oil to it.

This challenge was taken by my lovely friend and exceptional colleague Rose Chamberlain from The Healthy Tree. She is Brazilian and was amazed that we in the UK know very little about this food – or should I say process. The reaction from the guys attending the class was so strong, I felt  I needed to write something to share it with more people.

So  – her contribution was Chocolate Biomass Balls – sugar free, gluten free, fat free, prebiotic bundles of sheer indulgence.

This got me researching the banana biomass which is the main ‘carrier’ of these chocolate mousssee indulgences.


First you start with green bananas. The nutritional make up of the green banana is totally different to the yellow, ripe banana. Green bananas are a functional food, which means they have a beneficial effect on the metabolism and a role in the prevention of disease.(1) Green bananas contain a high amount of resistant starch. Resistant starch cannot be digested by the body and remains nutritionally intact after passing through the stomach acid. Because of this as it travels through the digestive tract, it acts like a cleaner. It helps to sweep the gut of toxins and excess hormones.  Excess hormones floating around the system can result in many symptoms such as bad skin, bloating, hot flushes and a contributing factor to certain hormonal cancers.

Resistant starch has a low GI and therefore has its benefits in sugar control. It also selectively stimulates the good bacteria in the gut thus acting as a prebiotic, and has been found to lower cholesterol.

The Banana Biomass is low in calories,  high in magnesium and potassium and makes you feel fuller for longer so can be used as an integral part of any weight loss programme

The Chocolate Biomass Balls Rose made used 85% raw dark organic chocolate , which is a great anti-oxidant, Xylitol , a natural sugar alternative that does not interfere with insulin levels and cinnamon , also a great blood sugar balancer. She added a few drops of Slim and Sassy doTerra oil for an added metabolic boost.(Read my blog on Slim and Sassy here)

This easy to make base can be used in many desserts or as a substitute cream cheese or double cream. Rose has used the chocolate balls mix and added it to tofu and coconut milk and whizzed up an amazing protein, prebiotic, vegan smoothie!

Here’s how to make Green Banana Biomass.

To make 200g of Green Banana Biomass

  • Take 4 green banana’s and slow cook in a ….slow cooker for 3 hours in their skins (8mins in a pressure cooker)
  • Blitz the cooked pulp with a little water
  • Store in the fridge for 5 days or freeze for up to 6months
For the Chocolate Biomass Balls
  • 200g of Green Banana Biomass
  • 100g of melted 85% dark chocolate (organic and raw if you prefer)
  • 50g Raw Cacao Powder (organic if you prefer)
  • 50g Xylitol ( adjust to taste or use what you want as a sweetener – I am trying dates or the Ayuevedic jam Chyawanprash
  • 1tbsp Raw coconut oil (organic if you prefer)
  • 1tsp cinnamon
  • 3 tbs coconut milk (organic if you prefer)
  • 2 drops of doTerra Slim & Sassy essential oil (you can purchase this oil and others here)
  • 1/4 teaspoon of Himalayan salt


Rose will soon be selling the Green Banana Biomass – watch this space!

please contact me for more info





1. http://portal.anvisa.gov.br/wps/wcm/connect/815ada0047458a7293e3d73fbc4c6735/RESOLUCAO_18_1999.pdf?MOD=AJPERES
2. Antagonistic mechanisms of synbiosis between Lactobacillus plantarum CIF17AN2 and green banana starch in the proximal colon model challenged with Salmonella TyphimuriumOriginal Research Article Anaerobe, Volume 28, August 2014, Pages 44-53
3. 2015 Mar 6;14(1):1679-91. doi: 10.4238/2015.March.6.14.Resistant starch: a functional food that prevents DNA damage and chemical carcinogenesis.