Mediterranean Tuna Salad

Focus on protein rich and healthy fats mid-day to keep blood sugar and energy levels stable. This dish is rich in omega 3’s, minerals, iron and fiber. All the building blocks for both stable hormones and happy digestion.


Make it your own (add in any or all of the following):
・Red onion
・Green scallions
・Fresh Herbs (especially dill)
・Sprinkle with Pumpkin or Sunflower Seeds- not only does it add some crunch but incorporates vitamin E, B-vitamins, copper, selenium, and magnesium.


Drain one can tuna or salmon, drizzle with a little olive oil, salt and pepper and a splash of apple cider vinegar. Place on a bed of arugula, spinach, romaine (whatever greens you have on hand) and top with ¼ to ½ avocado.

Meg’s Pro-Tip:
・Not a fan of the can? buy smoked salmon and flake over lentils and arugula.
・Drizzle with tahini sauce and top with fresh dill (personal fav)
・Add in 1-2 tbsp of your favorite greek yogurt or sugar and gum free nut based plain yogurt.
・Trader Joe’s has pre-cooked lentils for under $4. Great deal and ensures you have a handy protein on the ready to pair with your favorite fat for either a meal or quick snack!


Megan Waterman

Having just turned 30 and knee deep into a master’s degree, I felt like everything had finally fallen into place! I had barely noticed that my periods became increasingly irregular and chalked up that dull lower back pain to dehydration. It’s not until about 3 months later that I collapsed from pain due to stage 2 Endometriosis and a recurrent hemorrhagic cyst. The diagnosis came with two increasingly limited options, surgery and the birth control pill or a hysterectomy. Nevermind the fact that I was 30 and never asked if children were in my plan. While acupuncture, massage and herbs helped to mitigate some of the pain, I was told there was no cure. Feeling helpless and with little agency, I turned to my diet. And, while at times, it felt like a potentially futile step it also armed me with the gumption to take back what little agency I felt had over my body and future fertility.

It took the better half of a year of trial and error but in that time, I eliminated almost 90% of my symptoms, regulated my periods and most importantly armed and empowered myself with the knowledge to best support my body. My goal is to impart some of the wisdom I have gleaned over the last five years to other women and men in supporting healthy hormones. There is so much information out there and while it can feel overwhelming I am here to assure you, it doesn’t have to be. And, no, you don’t need miracle powders, potions and tinctures. Keep it simple. Eat ingredients true to form that were grown in the ground and watch your body do what it works so hard to do every day - FIND BALANCE.

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ELANZA Wellness Ltd have taken all reasonable steps to ensure that the information provided on this communication is accurate at the time of writing. However, it may vary at the time of further enquiry due to supplier variations and is subject to change.  This content is not a substitute for professional medical advice. It does not create a doctor-patient relationship, nor is it a solicitation to offer medical advice. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. 

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