Welcome to Week 9

Week 9 

  • Stage 3 Eating Guidelines – cruising into maintenance
  • Stage 3 Eating Plan
  • Stage 3 supplements
  • Balance Me the Supplement
  • Interpreting your blood test results
  • Hormonal Migraine Headaches
  • Inflammation Management
  • Food Focus: Turmeric
  • Action Plan: Active Meditation & Relaxation – Colouring
  • Health Kick: Yoni Steaming

Welcome to Stage 3 – the hard work is almost done!

Stage 3 Eating Plan

Click here to download your 7 Day Meal Plan

Stage 3 Supplement Regime

Stage 3 Supplement Regime

Click here to download dosage instructions for stage 3 supplements

Interpreting Your Blood Tests

Click here to download dosage instructions for stage 3 supplements

BalanceME’ the ultimate hormone balancer

Video: What to expect from BalanceME?

Hormonal Migraines

For many women, there’s an extra demon to dread each month, with the onset of a hormonal migraine occurring in the days leading up to or during their menstrual cycle. However the once a month regular migraine isn’t always easy to make the hormonal connection, because migraines can also present themselves irregularly throughout the month when a hormonal imbalance occurs.

Factors associated with Migraines

  • Drop in Oestrogen
  • Release of Prostaglandins
  • Food sensitivities
  • Toxic bowel health
  • Inflammation
  • Oestrogen Dominance

Oestrogen Dominance 

You’ve heard this one before I know, and probably beginning to understand just how much havoc this phenomenon can mess with our entire body, presenting in very varied and very debilitating symptoms.

Migraines: Treatment Protocol

Balancing your hormones to Prevent Migraines

The drop in oestrogen just before your period is a common trigger for headaches and migraines and occurs more commonly in women who have difficulty metabolising hormones, due to poor liver and sluggish bowel health. These issues are also increased in association with leaky gut syndrome, a poor gut microbiome and sensitivities to things like histamines, sulphites,  amines, oxalates and other neurotransmitter stimulating chemicals.

The great news is, you’re already now 9 weeks through the Balance Me program and we have been consistently addressing all of these issues, you may have already noticed a decline in either the intensity or frequency of your headaches which is great!

Preventing Migraines

First step is to complete the Balance Me program, fill out your final health assessment form and see just how far you have come. From here you need to continue to address and keep on top of these common potential migraine hazards:

Your menstrual-related migraines may be treated in several ways. Proven treatments for migraine are often effective for treating menstrual migraine. They include:

1. Magnesium

Magnesium deficiency is a major cause of muscular tension which can lead to vaso-spasming of muscles and fine blood vessels and capillaries leading to the restriction of blood flow to the head and brain. In time this leads to increased inflammation, poor nutrient delivery and poor oxygenation of tissues greatly increasing the risk of headaches and migraines.

MagME, 300g Highly bioavailable Magnesium Supplement

The Oral Contraceptive Pill

The ‘Pill’ is a common cause of hormonal headaches and migraines as it creates oestrogen dominance and places strain on the elimination organs leading to sluggish detoxification over time. Due to the synthetic nature and high doses of the hormones used in various pills, these have a potent effect on our body and over time lead to hormonal imbalances, inflammation and nutrient deficiencies.

Feverfew Herbal Support

Feverfew has been traditionall used as a natural approach for headaches, menstrual migraines and other menstrual irregularities long before pharmaceutical medicines came along. ,For migraines,  feverfew supplements typically use dried feverfew leaves, taken as either a herbal tea, or capsule or the dried, powdered herb.  Feverfew is believed to help migraine sufferers because of a substance in Feverfew called parthenolide, which helps relieve smooth muscle spasms. It also helps stop the brain’s blood vessels from contracting and prevents inflammation.

Electrolytes & Mineral Balance

 Mineral and especially the specific water loving electrolytes are super important for maintaining cellular hydration and supplying the brain and head with an adequate supply of fluid.
  • Boost your minerals with EnergizeME
  • Add a pinch of Himalayan salt to your daily drinking water to assist with water absorption
  • Drink 2-3 litres of filtered water daily
  • Eat a balanced diet of a wide variety of foods to prevent long term nutrient deficiencies.

Emergency Migraine Plan of Attack

  • Apply ice. Hold a cold cloth or an ice pack to the painful area on your head or neck. Wrap the ice pack in a towel to protect your skin.
  • Relaxation exercises. Try relaxation exercises to lower stress.
  • Acupuncture. Acupuncture may improve your headaches and help you relax.
  • Pain relief. In the long term non-steroidal anti-inflammatories are not good for your gut or kidney health, but at the onset of a migraine its best to take some pain relief medication so you can cope, until the long term preventative strategies kick in.
  • Take over-the-counter pain relievers. Your doctor may recommend you take nonsteroidal anti-inflammatory drugs (NSAIDs), such as naproxen (Aleve) or ibuprofen (Advil, Motrin IB, others). These medications may relieve your pain soon after your headache begins.
  • Natural Pain relief – natural anti-inflammatories and analgesics include things like turmeric, white willow, Bosweilia, Ginger. Utilise this ready to go combination of powerful anti-inflammatory and pain relieving herbs in ‘RelieveME’ in frequent, high acute doses such as 15ml, every couple of hours. Just be cautious if you are on blood thinning medication.

RelieveME, Anti-inflammatory, Pain relieving herbal tonic, 200ml


What is Inflammation?

Inflammation is part of a pretty complex biological process which is triggered by harmful substances such as Pathogens, damaged cells, irritants, Alcohol, injury, stress, chemicals and so on.

Inflammation is actually the protective response to these harmful substances where by the body cleverly recruits immune cells, dilates the blood vessels through the release of inflammatory chemicals which work to increase the blood flow to the site of injury, bringing with it the nutrients and healing chemicals in order to protect the body and initiate the healing process.

Inflammation presents as pain, reddness, swelling and reduced movement or functioning at the site of the occurence, which inturn alerts our body to stop and rest so that the healing can take place.

The problem is when inflammation continues on too long, because the original stimulant, the harmful substance which is causing the inflammation is not addressed or removed and so the body is forced to continue in the inflammatory response which in time leads to many serious health consequences.

Long term or Chronic inflammation is the major driver of any disease be it a headache or cancer, at a cellular level, inflammation is occuring, so you can see why, merely administering an anti-inflammatory medication or natural supplement is not enough, you also have to stop the cause of the inflammation in the first place.

Managing Inflammation, the key to longevity & Anti- Aging

Causes of Inflammation

Inflammation – anything that irritates the body and disrupts the normal processing of the body.

ie Poor diet, stress, infection, alcohol, long term use of medications, chemical exposure, injury and trauma

Steps to Manage Inflammation

  • Address the cause of the inflammation
  • Ensure the body has a constant and good supply of nutrition to aid the release of the inflammatory mediators/chemicals
  • Drink plenty of water
  • Rest
  • Administer natural healing anti-inflammatory agents – ie Turmeric

Food Focus

Terrific Turmeric

Turmeric Trumps Medication! 

There have been lots of research and clinical trials conducted on Turmeric which has revealed in the long term it is far superior to many commonly prescribed medications including:

  • Anti-inflammatory drugs
  • Anti-depressants (Prozac)
  • Chemotherapy
  • Anti-coagulants (Aspirin)
  • Pain killers
  • Diabetes drugs (Metformin)
  • Arthritis medications
  • Inflammatory bowel disease drugs
  • Cholesterol drugs (Lipitor)
  • Steroids

The Magical Medicinal Benefits of Turmeric

  • Potent anti-inflammatory
  • Natural anti-coagulant
  • Anti-depressant
  • Anti-Cancer
  • Analgesic
  • Antioxidant
  • Digestive stimulant
  • Reverses insulin resistance
  • Reduces blood glucose levels
  • Reduces cholesterol
  • Reduces Turmors

For more in depth look at the study, references and comparison of Turmeric and these medications check out:

Get More Turmeric in your Life

Turmeric everyday of the week, every way! 

There are many ways to utilize turmeric, you can purchase the fresh root, but most commonly, purchasing an organic Turmeric powder is the best way to sneak it into everything and anything!

  • Soups
  • Juices
  • Curries
  • Biscuits
  • Cakes
  • Muffins
  • Casseroles
  • Lattes
  • Smoothies

Check out this Pinterest board I put together with lots of inspiration and recipes for all the many ways you can enjoy Turmeric! 


Turmeric Tomato Soup


  • 5 oz cherry tomatoes, rinsed and cut in halves
  • 1 can diced tomatoes with their sauce
  • ½ cup low-sodium vegetable stock
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 2 tsp turmeric powder
  • 1 tsp coconut oil
  • ½ tsp sea salt
  • 1 tsp dried basil
  • 1 tbsp apple cider vinegar
  • Freshly ground black pepper
  • Mixed seeds and nuts, to garnish
  1. Heat the coconut oil in a sauce pan and fry the onion and garlic for one minute.
  2. Add turmeric and cherry tomatoes, and cook until the tomatoes softens and leave their juices.
  3. Add the tomato can, vegetable stock, apple cider vinegar and basil, bring to boil, cover with a lid and let simmer for five minutes.
  4. Transfer into the blender and pulse to obtain a creamy liquid.
  5. Season with salt and pepper and serve garnished with mixed seeds and nuts.

RECIPE CREDIT: http://detoxdiy.com/turmeric-tomato-detox-soup

Action Plan: Active Relaxation & Meditation

Give it a Try…..you might just let go!

I’d heard about this idea for the last couple of years, but never gone down that path, because I was always ‘far too busy’ and the imbalanced thought I always told myself was that any spare time I had, I had to be using it wisely in order to achieve……. the old all work and no play demon, which I’m sure many of you are familiar with.

So when a friend invited me to sit down and share a page of her colouring book with her over a cup of tea, I thought, sure why not, and to be honest, initially it irritated the crap out of me. But all of a sudden we fell silent, both so engrossed in selecting the right colour for our master piece and desperately trying to keep within the tiny lines. This required concentration and without actually realizing it, we had completely shut down our minds, incapable of thinking about anything else but focusing on the present task at hand. By default, we had forced ourselves to be still and quieten our minds and without even noticing 20 minutes flew by and I actually felt calm, relaxed and clear of the chatter that had previously been swirling around my head.

Adult Colouring Books

The Art of Relaxing….have you mastered it?

Relaxation & Meditation are such important pieces of a healthy balanced lifestyle. Meditating repairs our DNA, relaxes the mind, reduces inflammation and serves as a positive stress management technique.

So if you are someone that has not yet mastered the art of meditation, get back to basic art and pull out your favourite gel tip pens in all the bright pretty colours you can find.

Sit down and try this activity for 20-40 minutes, you’ll be surprised how quickly the time will pass.

Check out this website, they offer free Downloadable, printable illustrations that you can experiment with and I highly recommend getting yourself some of the bright colourful, gel tipped pens, makes it easier to stay within the lines and looks super pretty!

Health Kick: Yoni Steaming


I just saw you do a double take didn’t I? Yep you read that right, vaginal steaming. I know I’ve thrown a few crazy concepts at you on our journey to balanced hormones, but everything recommended has been tried and tested and only suggested because of the scientific, ancient and practical benefits of this activity.


  • Significantly reduce pain, bloating and exhaustion associated with menstruation.
  • Decrease menstrual flow as well as reduce dark purple or brown blood at the onset or end of menses.
  • Regulate irregular or absent menstrual cycles.
  • Increase fertility, especially when combined with the Balance Me program
  • Speed healing and tone the reproductive system after birth.
  • Treat uterine fibroids, ovarian cysts, uterine weakness, uterine prolapse & endometriosis.
  • Assist with the repair of a vaginal tear, episiotomy, or C-section scar.
  • Assist with the healing of hemorrhoids.
  • Treat chronic vaginal/yeast infections, and maintain a healthy vadge odor.
  • Relieve symptoms of menopause including dryness or pain during intercourse.
  • Detoxify the womb and remove toxins from the body.
  • Release stored emotions and tap into the energy that is our creative potential.

What the heck is a Yoni Steam?

Yoni steaming, also known as vaginal steaming, is a practice in which a woman allows the warmth of herbal steam to permeate the exterior of her vagina. Respected by healers around the globe, yoni steaming is an opportunity to reconnect with your body and utilize the wisdom of plant medicine to heal your cycle.

Well, pretty much exactly what it implies. Women either squat or sit above a pot of hot water which contains a blend of natural herbs which are known for their female reproductive and hormone balancing properties and let the therapeutic constituents of the herbs diffuse into the vagina to cleanse and heal your girly bits.

You can actually buy special seats which have circular holes within them for comfort and usability.


If you are open minded and like the idea of pampering your womb, make it a monthly ritual, a few days before your monthly bleed, this will dramatically assist with the physical signs of hormone imbalance, but from an emotional point, help to shift all those built up fears, anger, grief and worries which you have suppressed over the month which like to explode out all at once in the PMS period.

Check out this website for more info and ready made natural organic herbal preparations which you can use for your steam



Week 9 DONE – Keep up the great work!