Promoting A Healthy Lifestyle

Although there is no known cure for Endometriosis, maintaining a healthy lifestyle is one step towards less pain. Endometriosis is strongly effected by hormones, which are effected by what you eat and how you take care of your body.

Exercising

Dealing with Endometriosis, often means dealing with pain, which makes it hard to find motivation to "get-fit." However, exercising is the best thing that you can do for your body!

Staying Motivated
Team Motivators
Find a partner or group to work out with. The best way to remain motivated is to have someone to encourage and support you.
Fitness Challenge
Participate in a fitness challenge with family and friends. The thrill of competition will motivate you to work harder!
Track Your Progress
Use web tools to help you track your progress.
*MyFitnessPal        *LiveStrong - My Plate

Eating Right

Foods to Avoid
Beverages
Avoid alcoholic and caffeine beverages.
Foods
Fried foods, refined sugars and saturated fats. 

Foods to Enjoy
Fiber
During menstruation, fiber helps relieve gas and bloating as well as reduce the level of estrogen circulating in your body. Foods rich in fiber include:
  • Fruits: Apples, berries, melon, pears and bananas
  • Vegetables: broccoli, peas, spinach and artichokes
  • Legumes: beans, peas and lentils
  • Whole Grains: brown rice, oatmeal and cereal grains
  • Nuts: almonds, pistachios and walnuts
Omega-3 Fatty Acids
During menstruation, prostaglandins help the body break down endometrial cells for discharge. Omega-3 fatty acids are especially important if you suffer from endometriosis as they increase your body's production of PGE1, helping to manage painful symptoms. Try to increase your intake in:
  • Fish: mackerel, tuna, herring and trout
  • Nuts: pumpkin seeds, walnuts and almonds
  • Fermented soy products made from soybeans: tofu and tempeh
Animal Products
Meat and dairy products provide your body with calcium and protein, making them an important part of a healthy diet. These food groups stimulate the production of PGE2 and PGE2a, which aggravate endometrial and menstrual symptoms. You may therefore benefit from eating less of them if you have endometriosis.  It is important to find alternative sources of the nutrients in dairy to meet your daily needs.
  • Consider increasing your consumption of: dark leafy greens, seaweed, figs tofu, almonds, sesame seeds and fortified juices rich in calcium. 

Read more: 
http://www.livestrong.com/article/501061-good-foods-to-eat-when-you-have-endometriosis/#ixzz2fNqSOf17

EndoFriendly Recipes

Do you have a great recipe to share?
Email us: heryellowribbon@gmail.com
Want to truly live a healthy lifestyle? Educate your self on the many things that you consume, and how they affect your body!

Below are several #EndoFriendly recipes:
"Fruit-Your-Way Parfait" by @HerYellowRibbon
Ingredients: Fruit, Yogurt (Honey/Nectar and Granola)
  • Choose any of your favorite fruits (Strawberries, Blueberries, Peaches, Raspberries, Mango... even Watermelon!)
  • Add low-fat yogurt (vanilla) or Greek yogurt.
  • Gluten-Free granola
  • In a cup, add yogurt, granola and fruit in layers.
  • Nectar or Honey can be used to sweeten (try to avoid refined sugar).
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"ENDo Cupcakes" by @humblepieface 
Ingredients: Betty Crocker Gluten-Free  rice flour blend & cookie mix

I used this cake mix for my friends daughters birthday. She was on a low fat diet after her surgery and couldn't eat regular cake. So I followed the directions on the box but separated the eggs whites from the yolks but setting the eggs in hot water in a bowl for about 10 minutes. Slightly cracked the egg to make a small hole so the egg white could fall out of the shell without the yolk. The cup cakes tasted great!

Great Recipe Books

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Move Over Sugar | By: Lorna Jane

Featured #EndoFriendly Recipes

Banana Oatcakes (Serves 2) by @friendlylittlekitchen 
Ingredients: 1 ripe banana, 1 egg, ½ cup soy milk (or milk of choice), 1 tbsp. natural yoghurt, 1½ cups rolled oats, 1/3 cup almond or walnut meal, 2 tsp. cinnamon, and a pinch of salt
  • Mash the banana in a medium size bowl, add egg, milk and yogurt, whisking after each addition. 
  • Add dry ingredients and mix well. Let the mixture sit for 15-30 mins to allow it to thicken, and prepare your choice of toppings – fresh fruit, natural yogurt and cinnamon. 
  • Place fry pan on medium heat and add a little of your choice of oil. 
  • For each oatcake, spoon a few tablespoons of mixture into the pan, and cook for a few minutes until the top bubbles and firms. 

Homemade Chai Spice Mix by @nicolacarroll89
Ingredients: 1 tbsp. cardamom pods, 3 star anise, 4 whole cloves, 1 tbsp. ground cinnamon, ½ tsp. ground nutmeg, 1 tsp. ground ginger, and 1 tbsp. ground coriander
  • Grind cardamom pods, star anise and cloves in a mortar and pestle. 
  • Transfer to a small airtight container and add cinnamon, nutmeg, ginger and coriander. 
  • Mix through and store in a cool, dark place. 
Add warm almond milk for a delicious Chai Latte!

Protein Banana Bread by @tiyana21
Ingredients: 1 cup almond milk, ½ cup protein powder (banana or vanilla) , 2-3 ripe bananas , ½ cup egg whites , 4 tbsp. coconut flour 
pinch of baking powder, ¾ cup pitted dates (or about 5-6 medjool dates) , 1 tbsp. vanilla essence , ½ tsp. cinnamon , and 1 ½ cup of nuts (pecans or walnuts). 
  • Preheat oven at 180°C. Combine all ingredients (except for about a handful of nuts) in food processor. 
  • Line tin with baking paper, pour in batter and bake for approximately 30 mins at 180°C. 
  • After 30 mins add a handful of nuts to top of batter and bake for a further 15-20 mins.

Click here to download the "Move Over Sugar" recipe book.