We are super proud to introduce you to
Renate Schellekens from Mowgli’s Medicine!

Through her research and work, Renate helps other women get their hormonal health and periodic cycle back in sync ♡

She is a dear friend of our shining star & female founder Ingy, and she’ll be writing a series of monthly articles in collaboration with the Amazingy Mag – this is the fourth one.

Master your macronutrients and fuel your fire

I don’t know about you guys, but I grew up learning to get fibers out of bread or oatmeal, which we now know are both starches. Remember from the previous article? They turn into glucose while we digest them and create a spike in our blood sugar. And although there are some fibers in these foods, they’re not the same as when we get fibers out of vegetables. Let me break it down for you: The fibers from vegetables form a protective layer in your intestines. When you eat vegetables first during a meal, they help to slow down the absorption of sugars and starches from the rest of your meal. This results in a much smaller blood sugar spike.

Rethink your plate: New nutritional teachings

I believe we need to rethink some of the nutritional teachings we grew up with. For example, we often only eat a substantial amount of protein at dinner. However, it’s much more beneficial for your bodily processes, skin, muscles, energy levels, and hormones to consume at least 30 grams of protein with every meal. And by 30 grams, I mean net protein. To everyone who thinks one egg at breakfast is enough protein, I am sorry to disappoint you, but that’s only about 6-7 grams of net protein.

Sweet breakfasts? Think again!

We also need to move away from the idea that breakfast has to be sweet. Oatmeal breakfasts are beloved by many, but your hormones don’t love them back. They cause blood sugar spikes and cravings. Typical european meals, like pasta, rice, and potatoes, mainly consist of starchy carbohydrates, followed by vegetables and meat, and sometimes fats. But where do you think most nutrients are found? Exactly. Not in starches. Keep in mind that we eat primarily for nutrients and secondarily for pleasure.

Optimize your meal composition

Do you still consume a lot of (processed / sugary / starchy) carbohydrates? I challenge you to change the composition of your meals. Let me help you going: I absolutely recommend starting your day with a savory high protein breakfast. This puts you 10-0 ahead. A savory breakfast equals longer satiety, smaller blood sugar spikes, fewer cravings, more stable energy, better skin, and a clearer mind. Also, the building blocks for hormones are found in protein and healthy fats. So please ditch the light products. Full fat is what your hormones are craving.

How nutrients work…

Nutritional composition can be divided into two groups:

1. Macronutrients provide a certain amount of energy (calories) per gram. The composition of these nutrients determines whether this energy is stable or quick. Stable energy means a stable blood sugar level, while quick energy results in a significant blood sugar Spike.
2. Micronutrients are gathered from macronutrients or supplements. These include vitamins, minerals, and trace elements. They do not provide energy directly but ensure the proper functioning of energy processes and cell division in your body. They are essential for releasing amino acids from proteins and ensuring the normal functioning of your nervous system.
   

Smart eating: Guidelines for balanced energy and hormones

To achieve stable energy and blood sugar levels, and to intake enough micronutrients, follow these guidelines when preparing your meals:

• Focus on vegetables, proteins, and healthy fats when composing meals. Carbohydrates should be the smallest portion.
• Double the points when you eat your meals in this order for less glucose spikes and better digestion.
• Vary as much as possible!
• You won’t miss starchy and sugary carbohydrates if you include sufficient proteins and fats in each meal.
• When you add carbohydrates, go for unprocessed carbohydrates as often as possible, and try to eat them last, either added to your meal or as a dessert.

Categories of Macronutrients

1. Carbohydrates include vegetables, legumes, and fruits, as well as starchy items such as pasta, bread, and rice. It also covers sweets like cookies, candy, cakes, and anything containing sugars and starches. Among these, vegetables and fruits are the best choices for hormones and overall health.
2. Proteins include meat, fish, eggs, tofu, tempeh, beans, full-fatquark, full-fat Greek yogurt, and collagen.
3. Fats include things like full-fat Greek yogurt, various cheeses, avocados, olive oil, butter, ghee, avocado oil, and MCT oil.

You can mix and match these options to create balanced meals. Focus on including a variety of vegetables, proteins, and healthy fats in your meals to support your hormones and stable energy levels. Whenever possible, add good carbohydrates like (sweet) potatoes, fruits and quinoa. The more processed the carbohydrate, the less beneficial it is, so it’s best to limit pasta and similar items.

By understanding and optimizing your intake of macronutrients, you can significantly improve your hormonal health and overall well-being.

Feeling on fire starts by reading those labels, babyyy…

It’s crucial to read labels and know your products. Understanding the ingredients and nutritional information helps you make informed choices and avoid hidden sugars, unhealthy fats, and artificial additives. Aim for whole, unprocessed foods to ensure you are nourishing your body with the best possible nutrients. Start making these changes today and notice the massive difference in how you feel.

Next up: Cycle syncing! Learn how and why to align your nutrients and lifestyle with each phase of your cycle for optimal flow. So stay tuned!

“I am very much excited for you implementing these steps into your lifestyle. I would love to hear from you how you are feeling after a while and how things are going! You can always send me a DM on instagram, @mowglismedicine!”  —  Renate Schellekens

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Cover by Mike Murray on Pexels