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April 13, 2020 by Talida in Resources

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hazel_and_cacao

As per my last blog post I’ve decided to talk al

As per my last blog post I’ve decided to talk all about CARBOHYDRATES and hormones this week. carbohydrates can be both the best and worst thing we do for our hormones.

Refined carbohydrates are known to:

Raise insulin levels and testosterone levels: each time sugar is ingested insulin is secreted from the pancreas to help move sugar out of the blood and into the cells. Over time this can lead to insulin resistance which is known to raise testosterone levels in women. High testosterone also leads to symptoms like weight gain, mood disturbances, acne, hair loss and facial hair. This is most common in women with PCOS

Can lead to estrogen dominance symptoms. Sugar, especially if the diet is also high in saturated fat has negative effects on the liver and the gut. These organs are largely responsible for the safe elimination of used up estrogen in the body. If these organs can not remove estrogen efficiently much of the estrogen gets reabsorbed and recirculates in the bloodstream. This leads to estrogen dominance symptoms like heavy periods, PMS and increases the risk of developing estrogenic cancers like breast cancer.

On the other hand whole food carbohydrates can:

Assists with steady blood sugar levels that prevent insulin resistant PCOS and diabetes. Wholegrains, in particular, have shown some of the most impressive results in studies in preventing type 2 diabetes and insulin resistance. One study concluded that higher consumption of whole grains was able to reduce the risk of developing PCOS by 64%

Improves improve estrogen dominance symptoms and PMS. Wholefood carbohydrates contain high amounts of fibre. Fibre has been shown to help bind used up estrogens in the gut and safely remove them out from the body before they recirculate and lead to excess estrogen.

I’ve decided to share desserts all week because carbs! Recipe to this choc almond tart is on my blog. Link in bio ❤️

References in comments

I just made the most delicious pumpkin brownies us

I just made the most delicious pumpkin brownies using all my favourite ingredients from Woolworths (love that macro range). I have always been a Woolworths girl and so I love making use of the @everydayrewards card and app. I love the app because besides keeping a record of all the points that are stacking up, it has a digital card right on your phone so I can still remember to scan my card without actually bringing my card with me. This has been handier than I realised because I tend to leave my wallet at home when I am out with my husband since he carries all our money. I got upset stopping by Woolworths one time and not having my wallet on me to scan the card until I remembered I can just use my phone! So handy. I also love that the app keeps a digital record of all my receipts (this has been a lifesaver more than once) I can also keep track and use my fuel discounts on my phone too. You can find the recipe for these pumpkin brownies on my blog now. Link in bio. #lovemyrewards #everydayrewardscollab #ad

Did you catch my recent reel for this vegan carame

Did you catch my recent reel for this vegan caramel fudge tart using @califiafarmsau Unsweetened Almond Milk? I made this dessert for a Christmas in July event so it looks a little Christmassy but it’s perfect to enjoy any time of year. The super creamy texture of Califia’s Unsweetened Almond Milk made the filling taste even more lush. Here is the recipe:

Crust:
1/2 cup quinoa flakes (or sub quick oats)
1 1/2 cups almond meal
2 tbsp neutral oil (I used avocado)
2 tbsp maple syrup
Filling:
1 1/2 cups nut butter of choice (I used mix almond and tahini)
8 tbsp cacao butter
1/3 cup maple syrup
1/3 cup @califiafarmsau Unsweetened Almond Milk

Mix crust ingredients in a bowl and press evenly onto bottom and sides of a 20 cm tart tin. Bake in oven for 10 to 12 minutes at 180°C. For the filling add all the ingredients in a saucepan and mix together over low heat until cocoa butter and not butter have melted and become smooth and silky. Pour over tart crust and sit in the fridge for 1 to 2 hours before serving. Decorate as desired. #califiafarmsau #ad

Happy weekend everyone! My little boy is sick so o

Happy weekend everyone! My little boy is sick so our weekend hasn’t been great, thankfully he’s getting better and now I’m hoping I don’t get sick after him !

Anyway here are peanut butter cup cheesecakes. This is a recipe from my blog but adapted to make them mini. One of my all time favourites! We have friends that request these cakes whenever we see them haha love that

CRUST:
1½ cups almond meal
¼ cup cacao powder
¼ cup maple syrup
3 tablespoons melted coconut oil
FILLING:
1 cup smooth peanut butter
¾ cup water
½ cup melted coconut oil
½ cup maple syrup
¼ teaspoon sea salt (omit if using salted peanut butter)
TOPPING:
melted dark chocolate for drizzle
raspberries
Method
For the base, mix all the ingredients together until sticky. Divide evenly and Press down on to the base of a muffin tin. I used silicone ones
For the filling, blend all filling ingredients together in a high-speed blender and blend until smooth. Pour over base and freeze for about 4-6 hours.
Once set, drizzle with some melted dark chocolate of choice and peanuts.
The cake holds well in the fridge.

New blog post is up all about carbohydrates and ho

New blog post is up all about carbohydrates and hormones. Since I have been talking a lot about blood sugar balance for hormones, naturally carbohydrates play a big role here. I find that carbs are very misunderstood although I feel like most of my audience has a pretty good appreciation for healthy carbs (love you guys, I know your all mostly here for the desserts and I love that 😂) but in case your a bit confused about it and want to know more about how different carbohydrates affect women’s hormones in particular you can have a read of my blog post. Carbs can be both the best and worst thing we can do for our hormones. I’ll be sharing snippets from the article over the next week or so along with my recipes, link to the blog post is in bio 💛

I’ve interrupted my little BLOOD SUGAR series fo

I’ve interrupted my little BLOOD SUGAR series for a while because I had some yummy recipes to share for clients but also became I’ve kind of been avoiding saying what I’m about to say tonight about blood sugar.

Did you know that there is a bigger player in blood sugar balance than sugar ?? Saturated fat (found mostly in animal products and some tropical oils) is actually the largest known dietary factor to influence blood sugar and increase risk of diabetes and metabolic syndrome. I was actually SHOCKED to find the out in my nutrition and metabolism studies last year. I really appreciated that subject as it really taught me how to read nutrition science well. The whole subject was about taking the highest quality data that we have on various nutrition topics and learning how to read it. My biggest shock was that sugar alone has not been proven to be a causal factor in diabetes in the absence of saturated fat, while saturated fat does cause diabetes even without sugar. I was 🤯 by this !

In light of this info I’ve chosen to share this simple avocado chickpea toast because avocados are a monounsaturated fat that are very good for our blood sugar and overall hormone balance. Monounsaturated fats are considered the best fats for fertility. One of the most powerful things we can do for our hormones on the whole is swapping out the saturated fat with lots and lots or better fats like monounsaturated fats and polyunsaturated fats (remembering that we are all different and can do best on different amounts of fat in our diets, I personally do best with a higher fat plant based diet) This simple meal is also a great example of protein fats and carbs at each meal for blood sugar balance. If your interested in learning more about how fats affect hormones and fertility I have two blog posts on my blog all about that. I’ll be continuing with some more blood sugar blog posts about carbohydrates and hormones and intermittent fasting over the next couple of weeks. Happy Tuesday 💛

https://pubmed.ncbi.nlm.nih.gov/15479216/

https://pubmed.ncbi.nlm.nih.gov/19662376/

In case you didn’t catch yesterday’s reel I ha

In case you didn’t catch yesterday’s reel I have a recipe up for these chocolate chilli pots using @dhownaturefoods African birds eye chilli up on the blog now. I really loved these… I’m sad we’ve finished them already, I used to look forward to eating them for dessert after dinner. you can adjust the chilli to get the level of kick you like, I actually ended up putting in very little as I’m not good with spice and I also wanted to let my kid eat some too. Link for the recipe is in bio and video recipe is yesterday’s post ❤️

Happy Saturday everyone. Here is the cookie recipe

Happy Saturday everyone. Here is the cookie recipe you all voted for me to share that I didn’t get around to doing . Peanut butter choc chip! Probably one of my favourite cookie flavours ever. I want to try a variation of this recipe with almond meal and see if it holds together.

⅔ cup buckwheat flour
1 tsp baking soda
1 cup coconut sugar
1 cup peanut butter
1 TBSP vanilla extract
¼ cup water
1/2 cup dark chocolate chips
Method
In a large bowl, sift together the flour, baking soda and coconut sugar
Add the peanut butter and vanilla and mix until combined and chunky
Add water and mix again until cookie batter forms
Mix through chocolate chips.
Form 1 TBSP sized cookie balls and flatten slightly, place on tray with plenty of room to spread
Bake at 180 C for 15 min approx
Allow to cool and enjoy

Trying out this new Oat Barista milk from @califia

Trying out this new Oat Barista milk from @califiafarmsau which you can now find in the long-life milk aisle @woolworthsau. The rest of the Califia range is in the fridge so it was nice to see this delicious oat milk among the shelves. The Oat Barista milk would be amazing for coffees and hot drinks but we actually love it for breakfast more (since we are not coffee drinkers). It had a delicious natural sweetness to it and a nice creamy texture. Here it is poured over my favourite peanut butter granola for breakfast (recipe for the granola is already on my blog search granola in the search bar) #ad #califiafarmsau

More *BLOOD SUGAR* balance tips to go along with t

More *BLOOD SUGAR* balance tips to go along with this smoky beans and rice dish which I have chosen to share due to its high fibre and protein content.

•Increase fibre intake: fibre helps drop the glycemic index of our foods and it helps to flush out excess estrogen and other hormones and toxins from the body which is important for most hormonal imbalances. Many studies have also shown high fibre diets to promote weight loss in PCOS and diabetes as well as regulate blood sugar and insulin levels. All plant-based foods contain some fibre but some are higher in fibre than others. (13)

•Do not drink anything besides water in between meals. Sugary drinks (even healthy ones) are the quickest way to spike blood sugar as they bypass digestion. Any drink besides water should be considered to be a meal and be paired with meals in eating windows (have other drinks about 15 minutes before or after main meals to not upset digestion)

1 TBSP olive oil
1 red onion
1 medium capsicum
1 tsp turmeric
1 tsp smoked paprika
2 cups pre-cooked brown rice
½ cup pre-cooked quinoa
½ cup vegetable stock
½ cup frozen peas
1 400g can beans of choice- drained and rinsed
salt and pepper to taste
chili flakes (optional)
squeeze of lemon
Method
Dice onion and add to a large frypan with a little oil. Fry until onion is translucent
Dice capsicum and add to the dry pan
Add pre-cooked brown rice and quinoa and beans (I like to batch cook whole grains and freeze them, then either defrost or quickly microwave to defrost before adding them to my meals)
Add turmeric and smoked paprika and mix through
Slowly add vegetable stock and allow the rice to absorb it. Adjust seasoning.
Add frozen peas and heat through
Finish with a squeeze of lemon.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6586511/

*BLOOD SUGAR* often the root cause of many hormona

*BLOOD SUGAR* often the root cause of many hormonal imbalances and many other health problems too. I’ll be sharing some tips from my recent blood sugar article this week. I find it hard to talk generally about blood sugar because it’s a complex topic and people have different issues with their blood sugar, some have high , some have a mixture of high and low and some have low. I personally was the low blood sugar type. This was caused by my years struggling with anxiety and I still have issues here especially under stress but I have improved over the years. Here are a couple of tips that most people can benefit from.

1. Limit refined sugars and processed refined carbohydrates: This spike blood glucose too high which is often followed by a rapid drop in blood glucose leading to overeating and excess cortisol production
2. Eat enough food: Many women do not eat enough to support stable blood sugar. most women need 2000 calories a day for stable blood sugar levels and 200-300 calories more in the luteal and menstrual phases. Learning to eat enough (not too much and not too little) is crucial for blood sugar.

Here are some healthier higher protein quinoa crepes that are much better for blood sugar balance.

3 cups quinoa flour
4½ cups almond milk
1½ TBSP ground flax seeds
3 TBSP maple syrup
1-2 tsp vanilla extract
Oil for frying
Method
Begin by processing your flax seeds in a high speed blender if not already ground
Add all the ingredients into a large mixing bowl and whisk together until well combined and a crepe batter forms
Heat some oil in your crepe pan/pan on medium heat. Make sure your pan is hot enough before you start frying your crepes.
Using a ladle add some of the batter onto your pan and spread it around in a circular motion until the batter covers the pan in a thin layer
Cook for a few minutes until the edges are golden and can lift up easily. Flip to the other side and cook for a few more minutes
Repeat until you have used up all your batter.

3 .https://www.hindawi.com/journals/crips/2016/7165425/

https://pubmed.ncbi.nlm.nih.gov/23223345/

https://academic.oup.com/ajcn/article-abstract/49/2/252/4732785

Did you guys catch my recent blog post for this bl

Did you guys catch my recent blog post for this blueberry cheesecake? It’s the cake I made for our little boys birthday party about a month ago. Had a really great creamy texture !

BASE:
1 cup almonds
1 cup pitted dates
1 TBSP water (if needed)
FILLING:
1½ cups cashews (soaked for 15 mins in boiling water or soak overnight)
1 400g can organic coconut cream
½ cup cacao butter
Juice 1 lemon
2 tsp vanilla extract
½ cup frozen blueberries (fresh also work)
⅓ cup maple syrup
Method
In a food processor, blitz together the almonds until they form a rough crumb, add dates and blitz again, add water if mixture is not sticky enough. Once sticky press down evenly on to the base of a round 20 cm cake tin.
For the filling, begin by melting down cacao butter in a saaucpan over low heat until liquid. Add melted cacao butter and all the remaining filling ingredients to a food processor or blender and blend until smooth. Pour mixture over base and set in freezer for about 4 hours or overnight. Once set decorate with extra blueberries. Once set it can be stored in the fridge for up to 1 week or stored in the freezer for 6 + months. The texture is nicest from the fridge so I recommend defrosting in the fridge before eating.

Happy weekend everyone! I’ve been prioritising r

Happy weekend everyone! I’ve been prioritising rest today after a busy week. Just keeping my posts for the weekend light with some fun recipes before talking more about blood sugar and hormones. These are vegan granola cups. Just blitz 1 cup your favourite granola with 1 cup dates in a food processor. Add water if needed, shape into mini tart mounds and fill with vegan yogurt, I like to opt for an unsweetened tart yogurt as the base is quite sweet. This is an unsweetened coconut yogurt and blueberries. Hope you’ve had a beautiful restful Saturday x

Last week I shared an article on root causes of ho

Last week I shared an article on root causes of hormone imbalance. This week I wanted to take one of the root causes “blood sugar” and expand on it further, unlike my last article where I tried to explain why and how these root causes mess with our hormones, this article is more about all the practical things that can be done to help regulate blood sugar and balance hormones. I really spent ALOT of time diving into the research for this post, I found it incredibly overwhelming because obviously diabetes and metabolic disease are top killers especially in the western world and there was ALOT of research to sort through and try make sense of but I really wanted to make sure I share evidence based information. Blood sugar balance really is crucial for hormones, if you can get blood sugar right each day; mood, energy, cravings and period problems all get better.

I’ll be sharing the tips in the article along with my recipes for the next week. Happy Thursday everyone 💛

Link is in bio

*ENVIRONMENTAL TOXINS* this is the last root cause

*ENVIRONMENTAL TOXINS* this is the last root cause if hormonal imbalance that I’ll be focusing on. I’m not too knowledgeable in this area, partly because for a while I didn’t think chemicals played that much of a crucial role, but after reading a few studies and freaking myself out, I have changed my mind. Please follow @lowtoxmovement for extra info if your interested.

Many chemicals have been found to be endocrine disruptors. Although we do not have enough data on all the chemicals out there, we know that certain chemicals found in beauty products, pesticides and herbicides, food additives, plastics and many other synthetic materials contain substances known as “xenoestrogens” these are compounds that mimic estrogen which can dysregulate estrogen in the body by binding to estrogen receptors. Most commonly they are found to lead to estrogen excess which can eventually contribute to some estrogenic cancers like breast cancer. Toxins are also readily stored and concentrated in the fat cells of humans and animals. Eating animal products can often expose us to higher doses of toxins as animal fat stores and concentrates toxins found in pesticides and herbicides etc The high toxic load can also lead to weight gain. Xenoestrogens can also block estrogen in the body leading to low estrogen. Overall they are very demanding on the liver which is highly involved in estrogen metabolism. It is not possible to completely avoid all harmful toxins but with some care to reduce our exposure by switching to more organic non toxic natural products especially in our beauty products and foods we can greatly diminish our overall exposure.

I’ve chosen to share this picture of broccoli mushroom cashew stir fry for this post (even though I’ve not eaten this in years) because broccoli and other cruciferous vegetables are very powerful in assisting the liver to dispose of these environmental toxins!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388472/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104637/

https://www.sciencedirect.com/science/article/pii/S096007602100042X

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6101675/

@coconutbowls @veganbowls

*STRESS* continuing my root cause for hormonal bal

*STRESS* continuing my root cause for hormonal balance series. Today I’m focusing on stress and nervous system dysfunction. Back when my periods were still wonky, my Aunty who is a doctor used to tell me “stop stressing, you’ll make your period come late” and I rolled my eyes at her because I literally did not believe stress had any impact on the menstrual cycle at all! I have since flipped on that and have decided that stress and anxiety are the biggest root causes of all! Of all the ones I’ve talked about stress is the biggest because stress can cause blood sugar issues, nutrient deficiencies and inflammation.

An overactive stress response causes elevated cortisol levels. Cortisol is the stress hormone produced in the adrenal glands. Cortisol has a direct ability to lower both estrogen and progesterone and can lead to a short luteal phase (infertile menstrual cycle) delayed ovulation or even lack of ovulation or missing periods. It does this by sending a signal to the pituitary gland in the brain. Under stress dopamine production decreases, which intern increases the hormone prolactin. Prolactin suppresses ovarian hormones in women leading to low progesterone, low estrogen and even a lack of ovulation if stress is severe.

Stress can also simultaneously cause estrogen dominance symptoms as it directly slows liver and gut function, making it harder for the body to process used up estrogen, so although estrogen and progesterone decrease with stress, the estrogen that is produced is much more likely to get stuck within the body. This is why we have studies showing that increased stress can increase PMS including period pain by up to 4x in any given menstrual cycle.

I’ve chosen this simple toast with almond butter, banana, cinnamon and ground flax seeds as a good example of something simple to eat for stress it has a good balance of protein, fat and carbs for blood sugar and a good array of nutrients needed by our adrenals and neurotransmitters, magnesium, vitamin b6, potassium and omega 3.

11.https://www.ncbi.nlm.nih.gov/books/NBK538239/
12.https://pubmed.ncbi.nlm.nih.gov/18477617/
13.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2875955/

Interrupting my little root cause for hormone imba

Interrupting my little root cause for hormone imbalance series too share this raw vegan chocolate torte.. apparently it was world chocolate day 2 days ago and I missed it! Chocolate in my opinion is a top hormone balancing food! Loaded with magnesium, iron and mood boosting properties that have been shown to increase serotonin. You can find the recipe in my ebook that’s all about healthy Nutella recipes.. link is in my ebook highlight. Happy weekend everyone! ❤️

*NUTRIENT DEFICIENCIES* talking root causes of hor

*NUTRIENT DEFICIENCIES* talking root causes of hormonal imbalance. This and nervous system dysfunction was by far my most biggest root causes for my hormonal imbalance. After a lifetime of fussy eating, nutrient deficiencies caused by birth control and antidepressants I was left pretty depleted! Antidepressants only made my ability to eat even harder AND screwed up my gut so I had issues absorbing nutrients. Constant anxiety kept depleting all the nutrition I did manage to get. Was by far one of my biggest hurdles.

Nutrients form the building blocks of our hormones, we can not have adequate hormone production without the nutrients needed to create hormones. Nutrients are also crucial for hundreds of enzyme reactions that help our hormones do their job. Common nutritional deficiencies associated with hormonal imbalance include magnesium, vitamin d, b vitamins, vitamin c, iodine and zinc (but many others also) Stress alone is highly depleting in nutrients required by the adrenal glands. Women that have come off hormonal birth control need to be especially mindful of nutrient deficiencies as hormonal birth control is highly depleting of various nutrients including magnesium, b6, selenium this is one of the reasons that underlying hormonal imbalances can become worse once hormonal birth control is discontinued.

https://pubmed.ncbi.nlm.nih.gov/23852908/
https://pubmed.ncbi.nlm.nih.gov/6684167/
https://pubmed.ncbi.nlm.nih.gov/31504084/

SMOOTHIE:
1 cup mixed tropical fruit fresh or frozen . I used banana, mango, pineapple and paw paw. Spinach and spirulina for green. Raspberries and pink pitaya for pink.
1 cup light coconut milk
OATMEAL
½ cup oats
1 mashed banana
1 TBSP chia seeds
½ cup plant yogurt
⅔ cup plant milk
1 tsp maple syrup
Method
In a blender whiz up smoothie ingredients and set aside.
In a bowl mash banana and add in all other oatmeal ingredients and mix well to combine. Allow to sit for a few minutes for the oats to absorb the liquid or you can leave in the fridge over night. Assemble oats and smoothie together.

*BLOOD SUGAR* talking root causes of hormonal imba

*BLOOD SUGAR* talking root causes of hormonal imbalance.

Both high blood sugar and low blood sugar can cause hormone imbalances and disturbances in the menstrual cycle. High blood sugar and insulin resistance is common in many women and worsens with age, insulin resistance is the largest known contributing factors in women with PCOS (polycystic ovarian syndrome) insulin resistance also contributes greatly to the menstrual cycle disturbances and mood disturbances in perimenopause.

On the other hand low blood sugar also causes hormone imbalance. This is because when blood sugar drops too low it releases adrenalin. Eventually, adrenaline spikes the hormone cortisol (the stress hormone). Cortisol and adrenalin send a message to the pituitary gland in the brain that there is “danger” and the brain responds by lowering sex hormone output. Low blood sugar occurs from frequent consumption of refined sugars (cakes, sweets, soft drinks) because a very rapid and large rise in blood sugar is followed by a very sudden and severe drop in blood sugar. However low blood sugar is also caused by inadequate calorie intake (not eating enough) or waiting too long between meals.

I have a full article about blood sugar balance that I’ll be sharing late next week that goes into all the things to do to help regulate blood sugar. But in the meantime one of the best rules to follow for blood sugar balance is to always pair protein fats and carbs at every meal (or drink). You don’t need to be pedantic about it, no need to count macros, just something to be mindful of. This is a blood sugar balancing chocolate latte made with @dhownaturefoods bam choco latte mix that’s made with high protein Bambara nuts.

1½ cups plant milk of choice
2 TBSP hazelnut butter
2 TBSP maple syrup
1 TBSP DHOW Bam Choco Latte

Place all ingredients in a blender and blend until smooth.
Transfer to a saucepan and heat over low heat until hot.

https://pubmed.ncbi.nlm.nih.gov/24582095/
https://pubmed.ncbi.nlm.nih.gov/30712398/
https://www.hindawi.com/journals/crips/2016/7165425/

*INFLAMMATION* One of the biggest root causes of h

*INFLAMMATION* One of the biggest root causes of hormonal imbalance. I’m talking root causes of hormone imbalance all week and this is one of them.

Chronic inflammation has been shown in studies to interfere with a number of hormonal systems, it can lead to insulin resistance, high testosterone and high cortisol. These conditions can further be associated with female hormone imbalances such as PCOS or can alternatively lead to low output of ovarian hormones due to high cortisol. Inflammation causes disturbances in the menstrual cycle like heavy and painful periods, estrogen dominance symptoms like PMS and can also greatly interfere with fertility.

I wanted to stare this recipe for ginger banana bread made with @dhownaturefoods ginger powder because ginger is a powerful anti inflammatory agent, it’s so powerful that it has been shown in studies to have comparable effects to various painkillers (NSAID) on period pain but without the side effects. If you want to learn more about how to use ginger for inflammation and pain I have a blog post about it that goes along with the recipe to this banana bread. Link is in bio 💛💛

https://pubmed.ncbi.nlm.nih.gov/24524669/

https://pubmed.ncbi.nlm.nih.gov/19216660/

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Vegan Chocolate Pumpkin or Sweet Potato Brownies August 2, 2021
Protected: Raspberry Smoothie Rice Pudding Breakfast Bowls with Fancy Plants Vanilla Pud July 27, 2021
Vegan Chocolate Chilli Pots July 25, 2021
Blood Sugar Balance for Hormone Health July 15, 2021

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