Episode Eight: Show Notes

Topics we touch on:

Eating for Hormonal Health, connection between hormonal health and Nutrition.  

Intermittent Fasting – Intermittent fasting, also known as intermittent energy restriction or cyclic fasting, is a term used to describe meal timing schedules that cycle between voluntary fasting and non-fasting over a given period.  Intermittent Fasting is hardly a new concept, but it is one that is gaining in popularity due to its true health benefits; which include:  weight loss, balancing blood sugars, hormonal balances, insulin resistance and the list goes on.  

If you need a beginner’s guide, this might be useful:  https://draxe.com/nutrition/intermittent-fasting-benefits/  

If you are struggling food prep, there are plenty of companies who can help take away the overwhelm. Here are a few choices in Portland, Oregon: 

If you have time to cook but do not have time to shop, let New Seasons, Fred Meyer, Safeway and all major grocers take that off your ‘plate’…. You can shop on-line and pick it up or have it delivered.  

Banana Blueberry Muffins


  • 1/3 cup + 1 tbsp natural nut/seed butter (I used homemade cashew)
  • 1 large organic free-range egg or ¼ cup of organic unsweetened apple sauce or 1 tbsp flax seeds + 3 tbsp water for eggless 
  • 1/2 tsp vanilla extract
  • 3 small bananas, mashed very well (3/4 cup total)
  • 1 cup almond, cashew, hazelnut or cassava flour (I do ½ cassava + ½ cashew)
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp all spice
  • 1/4 tsp salt
  • 1/3 cup chopped walnuts
  • 1 cup organic blueberries 


Preheat oven to 350ºF. Grease muffin pan with coconut oil or use silicone muffin liners or pan.

In a large bowl add nut/seed butter, egg/egg substitute and vanilla. Use hand mixer to combine or whisk together vigorously. Add in mashed banana (mine was more like a puree) and combine until smooth.

Add in almond flour and evenly sprinkle on baking soda, cinnamon, nutmeg, all spice, and salt. Use large spatula to gently combine until no lumps are present in batter. Gently fold in your mix-ins if using. Muffin batter should have a medium thickness, but not too heavy.

Evenly distribute batter into muffin cups, about 2/3 of the way full. Top muffin batter with extra nuts if using. 

Bake muffins for 12-18 minutes, or until inserted toothpick comes out clean. Muffins will rise and cracks should appear when done. Allow muffins to cool in pan for 5 minutes before transferring to wire rack to cool completely. Enjoy!