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My name is Christine, I’m a Registered Holistic Nutritionist (RHN) and I run an Instagram account under @thecitrusstudio, sharing wellness tips, recipes, and approachable information for anyone looking to have a better understanding of how nutrition works! Most recently I made a post comparing 6 popular diets and breaking down the good and bad of each! I make personalized meal plans, grocery lists, run workshops, public speak and work 1-1 with clients! I have a bunch of advice I’d love to share with you in terms of nutrition, skin care tips, recipes, and weight loss! 

Today I’d love to share one of my all-time favourite, hormone balancing smoothie recipes. One of the key ingredients that make this smoothie so supportive of women’s hormonal system is Maca Powder. It’s high in vitamins C, A, B2, B6, & Niacin and packed with minerals like iron, zinc, iodine, calcium, copper, magnesium and potassium, making it a great ingredient  to replenish lost vitamins & minerals during menstruation. It also provides relief from mood swings, in menopausal and post menopausal women as well! Hormonal mood swings happen because at the start of the menstrual period, there is a very low level of estrogen, but by mid cycle it increases 10x before plummeting again. This hormonal rise and fall can be evened out by maca because it’s a herbal adaptogen, meaning it supports the body’s own production of numerous hormones, depending on what your body needs. This also means it can boost fertility and help women suffering from conditions like Polycystic Ovarian Syndrome (PCOS). Finally, it’s an aphrodisiac which is never a bad thing to include more of in your diet!

Chocolate Cauliflower Shake

Course Breakfast, Drinks
Prep Time 10 minutes
Servings 1 serving


  • 1 cup frozen cauliflower
  • 1 banana frozen or ripe
  • 1 tbsp. almond butter
  • 2 tbsp. cacao powder
  • 1/2 tbsp. Maca Powder
  • 1 scoop of protein powder of choice chocolate, vanilla, or vegan go best with this recipe
  • 1 cup unsweetened nut milk or dairy-free milk of choice (almond, coconut, or oat are recommended)


  • Blend all ingredients together
  • Poor into your favourite glass, grab a straw and enjoy!


Recipe contributed by @thecitrusstudio, the image via The Upside

Girls Living Well is the advice from a friend that you need to hear. An online sanctuary of information from recipes and health to beauty and fashion, to be your most trusted advisor. Unapologetically living our most authentic lives. We test it out first, then give you the facts.

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