EcoHuman Health, Victoria, BC (2025)

05/02/2024

Daily Detox For Hormonal Health

A healthy detoxification system is critical for healthy hormones. It is also part of an intricate interconnection of the liver, gallbladder, kidneys, lymphatic system, and skin.

Spring is a great time to support this system and follows Mother Nature’s wisdom and bounty.

After a season filled with rich, heavier foods, spring brings an opportunity to refresh and clean out these systems with bright, bitter greens and herbs.

Bitter foods and herbs encourage your liver to clean your blood more efficiently, and create and excrete more bile.

They keep your body’s detoxification channels open and moving so that you have less waste and fewer toxins floating around in the blood and through rest of your body.

Don’t know where to start?

🌱 Top your food with fresh, organic herbs like cilantro and parsley
🌱 Creat your salad base with arugula, dandelion, kale or other fresh, bitter greens
🌱 Add a handful or arugula or spinach to your pasta or a sandwich
🌱 Sauté two handfuls of greens and enjoy them with scrambled eggs

Pictured:
Korean Beef & Cabbage topped with two handfuls of fresh arugula and cilantro 💥

12/02/2023

Happy Hormones Breakfast [Recipe]

This breakfast is so delicious! I was never a big oatmeal fan but this rivals it (without the blood sugar spike that many experience with oatmeal).

What you need:
30 grams vanilla protein powder (Equip use Bree for 15% off)
3/4 cup plain coconut yogurt or Greek yougurt
1/4 cup raw cashews
2 tablespoons h**p seeds
1/2 cup frozen blueberries warmed up (this is key and not pictured)

What do do:
In a bowl mix the yogurt and protein powder until well incorporated. Add in the rest, stir, sit down and enjoy!

What are you enjoying for breakfast these days? Let me know in the comments.

10/18/2023

Are you eating enough AFTER a workout session?

According to exercise physiologist and sports nutrition expert Dr. Stacey Sims, women have a 40 minute window to refeed their bodies after an intense weight training session.

👉🏻 If you are in your reproductive years, you need 30 grams of protein postworkout.

👉🏻 If you are perimenopausal or menopausal, you need 40 grams of protein postworkout.

I find a smoothie to be the easiest way to get in 40 grams of protein. Recipe 👇🏼

1/2 banana
1 scoop egg white protein powder
1 scoop vanilla protein powder
1 cup frozen berries
Water or milk of choice

If you prefer a plant-based option, try this smoothie recipe 👇🏼

3-4 ounces organic tofu
1 tbsp nut butter
1/2 cup frozen cauliflower
2 tablespoons h**p seeds
2 tablespoon chia seeds
1 cup frozen berries
Water or milk of choice

I have been really focussing on this over the last couple of months.

Not only does it feel great but I’m seeing small gains in lean muscle mass 🙌🏻.

Psst…or you can go with a straight protein shake like I did today.

10/12/2023

Feed Your Hormones

You need good nutrition and enough fuel to support your hormones.

Aim for three balanced meals per day that:
1. Prioritizes protein 👉🏻30 grams at each meal
2. Includes veggies and fruits
3. Contains healthy fats

This type of meal should hold you for 3 to 4 hours (don’t forget to drink 💧in between).

If needed, try a nutrient-dense afternoon snack made up of protein.

This helps support your blood sugar (which influences your fat-storing hormone insulin) and keeps you feeling happy, satisfied and energized!

What are you enjoying these days?

10/06/2023

Fuel Your Workout with A Fast Release Carb + Protein 30-45 minutes before working out.

⭐️ Aim for 20 grams of protein

👉🏻 nut butter and a banana
👉🏻 homemade energy balls
👉🏻 rice cake with nut butter and 1 teaspoon raw honey
👉🏻 scoop of protein powder mixed with 1 banana + almond milk
👉🏻 non fat Greek yogurt + berries

When you train fasted, you spike the hormone cortisol which can promote fat storage and can tax your available building blocks that can affect your production of other hormones (like progesterone 😳).

Not something we want during perimenopause.

This week I’m enjoying rice cakes with nut butter and banana or berries.

Fuel for your workouts and get the most out of them 💪🏻.

10/03/2023

Feed Your Hormones

You need good nutrition and enough fuel to support your hormones.

Aim for three balanced meals per day that:
1. Prioritizes protein
2. Includes veggies and fruits
3. Contains healthy fats

This type of meal should hold you for 3 to 4 hours (don’t forget to drink 💧in between).

If needed, try a nutrient-dense afternoon snack made up of protein.

This helps support your blood sugar (which influences your fat-storing hormone insulin) and keeps you feeling happy, satisfied and energized!

What are you enjoying these days?

09/29/2023

Protein(ish) Cookies

But, they’re still cookies!!! A better version in my opinion 😜.

Makes 14 large cookies

Ingredients:
1 cup unsweetened sunbutter (sunflower seed butter) or nut butter of choice
3/4 cup coconut sugar
2 eggs
2 scoops EQUIP foods Vanilla Protein Powder
1 teaspoon baking soda
1/2 teaspoon sea salt

Directions:
1. Preheat oven to 350 and line a baking sheet with parchment paper.
2. In a large bowl, mix the coconut sugar, sunbutter, eggs, protein powder, baking soda and sea salt and mix to combine (the batter may be a bit sticky). Fold in chocolate chips.
3. Using a small ice cream scoop, scoop cookie dough onto baking sheet leaving 2 inches between each cookie (I make 6 cookies per tray).
4. Bake for 8-10 minutes or until golden brown around the edges (they are best when the inside is still soft).
5. Allow to cool and store in an airtight container for a few days.

* I’ve only made them using EQUIP Foods Vanilla Protein Powder
* If you want to try it, you can order it here - equipfoods.com/BREE + use code BREE at checkout for 15% off your first order

Approximately 7 grams of protein per cookie!

09/22/2023

5 Reasons to prioritize protein in your 40s and beyond…

👍🏻 Better sleep - tryptophan is an amino acid needed for sleep (amino acids come from protein)

👍🏻 Build and MAINTAINS muscle mass

👍🏻 Support moods since neurotransmitters need amino acids

👍🏻 Prevention of muscle loss - after age 40 you’ll experience around an 8% decline in muscle mass every year (lift weights + eat protein!) due to declining estrogen levels

👍🏻 Keeps metabolism going as says…

“Muscle your metabolic currency.”

Have I convinced you yet to up your protein intake?

I’m offering 1:1 sessions called Macro Mastery Coaching.

This methodology is focussed on breaking down the right ratio or protein, fats, + carbs are right for you.

We’ll also discuss strategies to make sure you’re getting all your micronutrients (vitamins + minerals).

DM me for more details or click the link in my profile to find out more.

09/21/2023

Swap the Multi-Vitamin For Grass-Fed Beef Organs

Nature’s multivitamin.

Rich in vitamin A
Rich in Vitamin B12
Rich in Coenzyme Q10
Rich in Heme Iron
Rick in Selenium

Foundational health support from real food.

These benefit your detoxification pathways, supports digestive health, metabolism and energy.

Going to give it a try?

Code BREE = 15% off.

09/17/2023

Wellness Tip: Celebrate Non-Scale Victories

INCHES LOST
MORE ENERGY
BETTER MOOD
BETTER SLEEP
CLEARER SKIN
LESS CRAVINGS
CLEARER THINKING
MUSCLE DEFINITION
IMPROVED DIGESTION
IMPROVED BLOOD WORK

We put so much value on the number on the scale and dismiss all the other indicators of weight loss and wellness.

The scale provides instant feedback but doesn’t take into consideration:

* Your menstrual cycle
* Inflammation
* Water weight
* How you actually FEEL

I think the scale is a good tool but don’t let it become your master.

If you do weight yourself regularly, also do regular check ins, such as:

📏waist and hip measurements
💤 hours slept and how you feel in the morning
⚡️energy levels
💧water intake
💩bowel movements
🏊‍♀️ physical activity, etc.

What non-scale victories have you celebrated recently?

09/15/2023

2-Minute Breakfast 🙌🏻

Leftover Teriyaki Chicken + avocado!

Teriyaki Chicken recipe is a few posts back. Double the recipe and save some for your breakfast.

Starting your day with a protein-rich meal will…

✔️ Keep you energized
✔️ Keep you feeling full and satiated
✔️ Stabilize moods
✔️ Release excess weight
✔️ Improve sleep quality
✔️ Reduce cravings
✔️ Reduce symptoms of PMS, peri menopause + menopause

Why wouldn’t you try it?

I’m currently brainstorming a 4-Week Group Challenge 😊

It would focus on making simple nutrition tweaks to:
✔️ promote balanced blood sugar (a cause of many unwanted hormonal symptoms, including fat gain)
✔️ maintain muscle mass
✔️ encourage fat loss
✔️ increase energy
✔️ find your set point where you feel really good

It would be focussed on building lifestyle changes by ADD-IN rather than eliminating any foods.

Let me know if you’re interested (no obligation) by replying ‘me’ in the comments.

09/13/2023

Exercising
Staying hydrated
Spending time in nature
Getting good quality sleep
Being joy-filled and fulfilled
Supporting detoxification
Eating a diversity of foods
Being with good people who love you
Mitigating external + emotional stressors
Minimizing sugar, processed foods + alcohol

Don’t dismiss the things that you do and experience each day as adding to or hindering your wellness. Sometimes these can have the biggest effect on your well-being.

What do you think?

09/11/2023

September Game Plan

1. Prioritize protein - 30-40 grams of protein at breakfast
2. Follow by filling your plate vegetables and fruit.
3. Aim to sleep 7-8 hours per night
4. Walk daily
5. Stay hydrated

Simple & powerful!

Want to get started?

1. Click the link in my bio.
2. Select https://calendly.com/breerudner/20min
3. Schedule a FREE 20-minute consult to learn about my approach and to see if we’d be a good fit to work together.

09/08/2023

Teriyaki Chicken Bowls [Recipe 👇🏼]

36 grams of complete protein per serving!
Serves 4

For the bowls:
4 cups cauliflower rice (my fav) or sub in rice
3 cups sliced cucumbers
2 cups broccoli roasted or fresh broccoli
2 avocados, cubed
6 green onions, chopped
4 tablespoons sesame seeds
1.4 lbs of skinless, boneless chicken thighs or breasts, cut into 2-inch pieces.

Create the bowls using rice, cucumber, avocado and broccoli.

Teriyaki Sauce:
2 tbsp raw honey
2 tsp tamari or coconut aminos
1 tsp minced garlic
1 tsp grated ginger
2 tbsp sriracha
2 tsp coconut sugar or stevia

Whisk all the sauce ingredients in a bowl and set aside.

To cook the chicken:
1. Heat a little oil in a large skillet, over medium heat.
2. Add in the chicken and cook until golden brown and cooked through, flipping chicken often.
3. When chicken is done, turn up the heat to medium-high.
4. Add in the teriyaki sauce and cook until sauce has thickened and coats the chicken.
5. Remove and add to bowls. Garnish with sesame seeds and green onions.

Tip: double the recipe so you have leftover for a second dinner or lunches 🙌🏻.

Enjoy!

09/08/2023

I'm offering NEW 1:1 Macro Mastery Coaching this season!

While my new website is getting the finishing touches, I thought I’d post some details here since some women are asking about it.

Macro Mastery Coaching is a macro-based approach where we determine the best ratios of protein, fats and carbohydrates for you.

It is also the best way to balance blood sugar, optimize your metabolism, and meet your body's changing needs.

This isn’t about calories in, calories out, it’s about what YOU need to feel and look your best.

I’m all about creating a nutrition and lifestyle plan that best suits YOU and YOUR lifestyle while supporting your goals and celebrating the small wins along the way!

If you want to try something new this summer while still enjoying family BBQ's, celebrations and the other joys summer brings, these sessions are for you.

Interested?

Click the link in my profile to set up a FREE 20-minute Discovery Call for you to get to know me and make sure you feel comfortable with me and the practices I use.

P.S. I’m also thinking about making it into a group program for October. Drop a 🙌🏻 or DM me if this interests you.

09/06/2023

Spicy Salmon Mash [Recipe 👇🏼]

✔️ Enjoy it for breakfast, lunch or dinner
✔️ Add a base of veggies
✔️ Use canned or fresh (cook first)
✔️ Choose wild salmon for a nutritional boost
✔️ Make up a batch each week

Spicy Salmon Mash
1 lb cooked salmon (see below)
1/2 cup avocado based mayo
1/2 teaspoon smoked paprika
1/2-1 teaspoon Tabasco sauce
1 shallot, minced
2 tablespoons fresh chives, minced
Sea salt and freshly ground black pepper, to taste

Instructions:
How to cook the salmon:
1. Place a shallow oven-proof dish with 1-inch of water in it in the over. Preheat oven to 250 degrees.
2. Rinse and pat dry salmon. Place on a parchment-lined baking sheet. Sprinkle with sea salt and pepper.
3. Bake for 20-25 minutes.
4. Remove from oven and allow to cool.

For the mash:
1. In a medium bowl, combine the mayo, smoked paprika, Tabasco sauce, shallot and chives.
2. Flake the cooked salmon into the bowl and gently mix until it has a ‘mashed’ consistency.
3. Add sea salt and pepper and more Tabasco, if desired.
4. Serve with greens and veggies.

What are you eating these days?

09/05/2023

4 Possible Signs That Your Blood Sugar is Unbalanced

1. Cravings for sugar, starches and carbs
2. Significant energy ups and downs after eating
3. Trouble staying asleep throughout the night
4. Feelings of being ‘hangry’ between meals

Having imbalanced blood sugar is one of the most common reasons for unwanted weight gain, irritability and metabolic disfunction.

If you’re in perimenopause or post menopause your adrenal glands are now your largest producer of hormones in your body.

If your blood sugar is chronically imbalanced, you’re going to be pumping out the hormone cortisol to correct the blood sugar dips. This will take away from your body’s ability to produce s*x hormones!

Cravings - with unbalanced blood sugar comes cravings for quick energy such as baked goods, chips, chocolate, candy, bread, pasta, etc.

Energy Ups + Downs - this could be a noticeable increase in energy or fatigue after meals.

Trouble staying asleep - sometimes your blood sugar will drop significantly in the early hours of the morning, causing you to wake up in the night if it’s erratic during the day.

Feelings of being ‘hangry’ which include irritability, headaches, shakiness, and grumpiness when you need to eat.

Regulating blood sugar is one of THE most important thing you can do for your hormones!

What to do?

Start prioritizing protein at breakfast. This will help keep your blood sugar balanced, keep you satiated and get rid of cravings.

👉🏻 Make sure to eat AT LEAST 30 GRAMS OF PROTEIN AT YOUR FIRST MEAL.

I promise you’ll notice a difference.

Need some guidance and a accountability?

I’m opening up 1:1 Macro Mastery Coaching sessions this season.

DM me for more details.

I’ll coach you through getting started 😊.

09/04/2023

What are you doing this week?

EcoHuman Health

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