Siracha + Tajin chili lime seasoning 🙌 I know This weekend I’m going to look back on today and thank myself for eating a salad today. Holidays are so hard to keep up the clean eating, but I’m killing it today with my greens and gf avo and fried egg toast. It’s all in the seasoning.
✧ Leftover salad 🌿😂 Cette semaine, il faut finir le frigo. Et il me restait plusieurs ingrédients par ci par là, car tout n’est pas rentré dans mes lunchbox. Ce soir, c’est donc chou kale, chou rouge, pois chiches, seitan gourmet @lima.bio.food, grenade, graines de lin, le tout relevé par l’assaisonnette l’intense de @quintesens_bio (ail, moutarde, paprika)🌶
💡🔎 Focus graines de lin >> En ce moment je donne un petit coup de pouce à mes hormones qui font la fiesta. 🥳 J’intègre pour cela quotidiennement différents oléagineux en fonction des jours du cycle féminin ! Par exemple, les graines de lin que j’ai utilisées sont particulièrement utiles en début de cycle menstruel, pour aider à réguler l’excès d’œstrogène. Je commence depuis peu ce « seed cycling », alors avoir avec le temps ce que ça donne ! 🤔😊
JUST A FEW SIDE EFFECTS... While the pill lowers your risk of some cancers (ovarian), it increases your risk of others (breast). In addition to mood swings and depression, the pill has also been linked to a decrease in sexual thoughts, changes in partner preference, delays in conception, and benign liver tumors.
For a more comprehensive list (and sources) head to quitthepill.com/links (in bio @quitthepill on Insta).
To be clear, I believe every woman has the right to choose the pill - but I also believe in INFORMED CONSENT. I didn’t know about ANY side effects aside from blood clots when I started to take the pill at 14, and didn’t learn about any of them until I decided to quit the pill at about 24. At least 6 different gynecologists prescribed me HBC during that time - but NOT ONE mentioned any side effects (aside from the blood clots, which were really only a worry for those over 35 and smokers). Crazy, right?
📸 #regram@wendylizart // #quitthepill#womenshealth#womensrights
4 349 hours ago
I was on a frittata kick until I left one out on the counter overnight to spoil lol. Now I’m exploring the benefits of morning smoothies but this kitehillfoods yogurt was calling my name today. Mixed with bulletproof collagen, topped with banana + cinnamon, onceagainnutbutter almond butter, purely_elizabeth granola + sunflower seeds for seed cycling. #healthyeats#mindfuleating#seedcycling#womenshealth#eatliftlive
SHOULD YOU BE SEED CYCLING?
Seed cycling involves introducing a rotation of seeds high in specific nutrients into your diet during certain times of the menstrual cycle. While every woman has her own bio-individual needs during her cycle, this method could be beneficial for balancing the hormones that keep the cycle running optimally. Advocates say that seed cycling can support mood, energy levels, and overall health. Tap the #LinkinBio for the full blogpost! #seedcycling#holistichealth
•Tips for Happy Hormones and Seed Cycling Secrets•
•Check in with your doctor to ensure there isn’t a serious underlying reason for your more debilitating symptoms.
•Become aware of your hormonal shifts, and take the time to honor them through ritual or self-care.
•Practice sleep hygiene. Turn down the lights at dusk and remove light-emitting devices from your bedroom (including smart phones and computers, etc.).
•Look to the liver! Strategies include eating beets and taking bitters.
•Baby your intestinal flora with fermented and cultured foods.
•Maintain a healthy body weight – neither too light nor too heavy.
•Stay active and move your body daily. •Minimize exposure to toxins in your daily life.
•Grind your seeds! This will help your body digest them, especially flax seeds, which can simply pass right through you intact.
•Invest in a good grinder, reserved especially for seeds and herbs.
•Sesame seeds are available with their hulls intact (unhulled) or with the shells removed (hulled). Unhulled are higher in calcium, which has been shown to reduce symptoms in the luteal phase but are high in oxalates which may not be appropriate for some people. Check with your doctor.
•Use organic seeds if possible, to minimize any potential hormonal disruptors in agricultural chemicals.
•Sprinkle your ground seeds into oatmeal, on salads, in yogurt, or blend into smoothies.
•Keep a journal to mark your symptoms through your seed cycling experience. It is said that benefits of seed cycling will appear in about three months. .
Photo: Me 😜
0 2023 hours ago
We are so happy to introduce the first product in our line... Seed Cycle Snack Ball Mix. Available in two varieties. One for the first two weeks of your cycle, Pepita Flax. One for the second, Sesame Sunflower. Designed to nourish your cycle with whole food ingredients and strategic phytonutrients that balance and support the four phases of the cycle. Organic and plant-based, they come together in five minutes. Truly. No food processor needed, unless you like it that way. Simply mix with your favorite nut or seed butter and a bit of plantmilk, then roll into snack balls and chill. DM us to pre-order if you want in on the ritual. Shipping pre-orders this week through Thursday. Official launch this January ✌️ #seedcycling#cyclesyncing#womenswellness
5 3523 hours ago
TO MY LADIES, TRACK YOUR CYCLE.
Aunt Flo is a powerful tool to measure your health. It’s our monthly report card. Skipping periods? Short or long cycles? Complete absent? Heavy bleeding? Extreme cramps? Tracking allllllll of the things is important for us ladies.
Use a paper journal or an app like GLOW or FLO. Then you have awesome biofeedback like this video 👌🏼
My cycle totally disappear in May of 2015 during college. At first, I was hype because that meant no annoying bleeding but boy was I wrong. I went to my doctor after a few months and she told me it was probably from exercising and asked if I’d stop working out. I said “hell no” and that was all the advice she could give me... hmm thanks a lot. I continued to have no period bleed until December of 2017 after working with @brandywann as my nutrition coach and reverse dieting (eating more, training less) for almost a year. My cycle wasn’t coming regularly but it came!! Fast forward to one year later and the last 3 months I have had a “regular” cycle with no symptoms besides a tiny bit of cramping the day before to let me know Flo is coming in hot.
What have I changed over the last year?
🔴Managing my rest better
🔴Sleeping 7-8 hours (less than 7 = no gym for me) 🔴Eating at least 70-75g of fat (vital for hormone health) .
🔴Managing stress as best I can with self-care activities
🔴On my 4th month of seed cycling (with the help of @food.period yummy moon bites) .
🔴Supplements include: probiotics, grass-fed beef liver, zinc, vitamin D, fish oil, magnesium, stress complex with B vitamins, thyroid support from @zhou_nutrition .
🔴Switched to glass meal containers, bottles, etc (less plastic the better) .
🔴Not being scared to eat CARBS .
Let’s hope it continues to show up regularly and painless 🤞🏼
How well do you know your liver? As one of the hardest-working organs in your body, the liver performs hundreds of functions to keep you healthy. How? Well, ✅it regulates and removes toxins from your blood, ✅process nutrients, ✅makes bile to break down fat, and ✅most notoriously, metabolizes hormones from your system. If you have any of the following signs: ❌getting painful or irregular periods, ❌suffering blowing, gas, or constipation, or ❌having sweet crazy cravings. It could be that you have a sluggish liver. Have you got my Happy Liver Detox Starter Guide? 😍
¿Que tanto conoces la función de tu hígado? Es uno de los organos con mas funciones en tu cuerpo, el hígado realiza cientos de
funciones para mantenerte saludable. ¡Como? bueno, ✅ regula y elimina las toxinas de la sange, ✅procesa los nutrientes, crea la bilis que ✅descopone la grasa y ✅principamente, metaboliza las hormonas de tu sistema. Si tienes alguno de los sigueintes síntomas: ❌períodos
menstruales dolorosos e irregulares, ❌problemas digestivos tales como inflamación, náuseas, o estreñimineto, ❌ataques de hambre o dulce incontroables. Puede ser que tu hígado este sobrecargado. ¿Ya tienes mi Guía de Inicio para Desintoxicar tu Hígado? 😍
New recipe: Gingerbread Spice Muffins 🎄
Not only are thesw delicious, they provide so many health benefits that can help improve hormone levels & fertility!
👉How? I used ground flaxseed as the main "flour" (I usually use almond/coconut flour). Flaxseed is high in fiber, vitamins and ALA. This is a type of Omega-3 fat, necessary for production of hormones, brain & heart health. It is a staple in #seedcycling as well.
Seed Cycling is consuming specific types of raw seeds at different times during the a woman's menstrual cycle. The rotation of the seeds supports the balance of hormones such as estrogen & progesterone.
Why seed cycle? It has been shown to improve symptoms such as PMS, irregular or painful cycles, PCOS, amenorrhea etc. It works to balance your hormones, also improving acne, mood swings, hot flashes etc.
Science has not "proven" these, but many women have experienced benefits! Plus, these seeds provide many nutrients that can boost anyone's overall health.
One can follow the seed recommendations based on their own monthly cycle or the lunar cycle (if no cycle). The protocol is fairly simple:
Day 1-14 of cycle (or start of the New Moon): Consume Flaxseed & Pumpkin Seeds
Day 15-28 (after ovulation, at the Full Moon): Consume Sesame & Sunflower Seeds
2 TBSP total is the recommended amount per day (ideally 1 TB of each). 1 muffin contains 1TB!
Recipe: (makes 14)
3/4 cup (14TB) (100g) flaxseed
1/4 cup (30g) coconut flour
60g (approx 2 scoops) vanilla bone broth protein
1/3 cup Swerve (erythritol) powder
1.5 tsp baking powder
1/2 tsp baking soda
1/4 tsp each: nutmeg, cloves
1/2 tsp cinnamon
2 tsp ginger
2 TB blackstrap molasses
1 tsp vanilla extract
2 eggs (free range organic)
1/2 cup 120g unsweetened applesauce
1/2 cup unsweetened almond milk
Preheat oven to 350F.
In a large bowl, combine all dry ingredients & mix well. Add remaining wet ingredients; using a hand mixer, combine until thoroughly mixed.
Scoop out into a well-sprayed muffin or baking pan. Top with nuts/berries if desired.
Bake 25 minutes at 350F. The outside should pull away slightly from the pan & the center of each muffin should be set!
For the past year or so, I’ve been advising some of my clients to ‘seed-cycle'. Have you heard of it? Seed Cycling is basically a food-as-medicine approach to balancing hormones while eating specific seeds. It’s used to bring back the sacred balance of estrogen and progesterone in menstruating and peri/menopausal women.
If you’re menstruating and suffer from irregular periods, heavy flows, PMS, acne, etc., this is what you do (*Keep in mind that this may NOT be suitable for every woman, so always consult with a trusted health practitioner before starting this protocol):
From day 1 to 14 (1 being the first day of your period), eat 1 tbsp of flaxseeds + 1 tbsp of pumpkin seeds, every day. These 2 weeks are the follicular phase, when estrogen must be boosted.
From day 15 to 28, switch to 1 tbsp of sunflower seeds + 1 tbsp of sesame seeds, every day. These 2 weeks are the luteal phase, when progesterone must be boosted.
If you’re menopausal and suffer from hot flashes, night sweats, lack of sleep, etc. you can start any day you want and follow same steps.
👉Use raw, non-roasted seeds to retain their medicinal properties. Organic is best. Seeds may be whole or ground, although flax seeds should ideally be ground, for easier digestion. Keep seeds in sealed glass containers, in the freezer. Add to smoothies, salads, yogurt, soups or oatmeal.
SEED CYCLING continued.... Hannah suggests that if you have a regular 28 day cycle you will want to consume one set of seeds during the follicular phase of your cycle (the first half), and a second set of seeds during the luteal phase (the second half).
However, most of us don’t have a perfectly ‘regular’ 28 day cycle – and that’s okay!
If you do not have a regular cycle, don’t worry! You can still use seed cycling to balance your hormones. Typically in this case, you would want to start ingesting the first set of seeds when the next full moon occurs and 14 days later switch to the second set.
I first read about seed cycling via a blog post from @healthfully_hannah I was absolutely amazed that by including two types of seeds flax & pumpkin for the first half of your cycle it would play an effect on binding to excess estrogen so that it can be eliminated from the body; as well as providing zinc, which supports progesterone (essential for ovulation).
During the next phase (luteal phase), you would want to focus on ingesting sesame and sunflower seeds to block excess estrogen. Sunflower seeds are also high in selenium, which is an essential nutrient for hormone balance.
Hannah explains in her blog that most people don’t have a perfect 28day cycle and that ‘its ok’ there are ways in which you can still use seed cycling, which I’ll explain in my next post.
Our next topic for discussion Seed Cycling! If you haven’t heard of Seed Cycling don’t panic I’m going to talk you though some of the amazing benefits of how including seeds in your diet daily can help balance female hormones. Signs of inbalance include- acne, irregular periods, abnormally light bleeding or heavy bleeding, infertility, sleep issues, fatigue,bloating & PMS.
4 182 days ago
This week I was on a tour of the Tulum Ruins in Mexico. Our tour guide was explaining the historical significance of each buildings detail. Do you see the face he asked? On the one corner of this building is a Fertility God. He then pointed out and explained the significance of holes in the building. Based on Astrology, they were placed in precise areas in order to view the moon during different times of the year. He then asked our group, do you know the connection between the moon and fertility? Yes! I exclaimed 🙋♀️. He smiled, and carried on to share a beautiful explanation of the connection between the moon and a women’s fertility. The soul, the spirit, the mind of the Mayan and other historical cultures is truly impressive.
It is true of course, that women were historically in sync with the full and new moon. We would ovulate with the full moon 🌒 and menstruate with the new moon 🌖...today due to indoor and outdoor light pollution, a lack of connection to the moon in general, and changes to fertility management, it is rare that a woman is in sync with the #lunarcycle. I have worked with a few, and I call them my unicorns 🦄✨
Today, we can still utilize the lunar cycle to positively influence menstrual cycle parameters as it offers structural cyclicity for a woman’s body. I have used this approach in practice with women who struggle with regular ovulation and menstruation from causes such as #postbirthcontrolsyndrome, #stress, hpo-axis dysfunction, and #hypothyroidism. They follow the lunar cycle while using specific supports such as ingestion of seeds ( #seedcycling) and herb/nutrient supplementation to encourage regularity of their follicular (pre-ovulatory) and luteal (post-ovulatory) phases.
Well after a whirlwind week travelling to L.A (I was travelling alone and 28 weeks pregnant to set up my business over there 😅)I thought I would share with you some of my favourite hormone friendly travelling tips to help make it easier on your body and avoid unbalancing your hormones too much! I know lots of people have some travel planned for the holidays so hopefully this might help a little!
- Pack all your supplements! ... just because your on holidays doesn’t mean you should just suddenly stop taking your supplements. I like to put mine into snaplock bags so that I don’t have to take all the bottles with me.
- Pre order a vegan meal on the plane or pack your own food. As we all know by now plane food is notorious for being packed with sodium and other nasties, so its best to avoid if possible. However If you know you will be hungry try to pre order a vegan meal as it tends to be a lot fresher and less processed than the regular meals. If it’s just a short flight I will usually just take some little snacks like nuts.
- HYDRATE 💦💦 seriously just drink as much water as you can before, during and after your flight. It makes such a difference!!
- Pack your own herbal teas, this is a great way to make sure you still get your herbs and it also will stop you from drinking coffee or other hormone disrupting drinks!
- Use your favourite face oil whilst on the plane (if a long flight!) or after you get off, your skin will thank you for it 🙏
- if you suffer from swelling, or are pregnant (Aka me!) wear compression tights and socks! It will help reduce the swelling and also keep your circulation moving.
- Load up on citrus fruits, and dont be afraid of eating the pith, it’s known to help with the lymphatic and circulatory systems - if changing time zones, try not to nap to much and just go to bed early that night when you arrive, napping can really throw out your circadian rhythm so keep your self moving until that night.
- load up on fresh juices and smoothies!! It’s an easy way to get lots of nutrients and also keep you hydrated. If getting a smoothie I will usually ask to swap the banana for avocado to reduce the sugar and increase the food fats! 🙌 ✈️
sunday smoothie ✔️
baking a new gf holiday treat for y'all today✔️
to make my seed cycle smoothie, pop the following into a blender (i normally eyeball it, so here are my best guesses on measurements):
1 cup @malkorganics almond milk
1/2 cup pumpkin puree
1/2 cup frozen cauli
few ice cubes
2 scoops @vitalproteins beauty collagen (i use the green bottle)
SEEDS (in my latest blog post on when to eat what)
1 tsp maca
1 tsp @moodbeli blue green protein
lil maple szzzrp to sweeten if needed
sprinkle of cinnamon
5 512 days ago
Ladies, did you know that eating healthy fats like coconut, avocado, olive, nuts and seeds are essential for our hormone health?? These are my Hormone Balancing Bliss Balls 💛🧡 Full of good fats, fibre and hormone balancing seeds to support your hormone health at any stage of your hormone journey!
These make a great afternoon or after dinner treat 👌🏻 Super simple to make and even more enjoyable to eat 😋
All you need is:
1/2 cup each of almonds, brazil and macadamia nuts
6 medijool dates
1/2 cup shredded coconut
1 Tbsp each of flaxseed, hemp & pumpkin seeds
1 Tbsp maca powder
1 Tbsp raw cacao powder
2 Tbsp @ancientandwildaus marine collagen
1 tsp vanilla powder
1 tsp cinnamon
2 Tbsp coconut oil
5-10 drops of doTERRA lime essential oil
Blend in a food processor, roll into balls and freeze for an hour.
Seed cycling is something I incorporate into my diet regularly to keep my hormones balanced.
Raw cacao is a great source of magnesium, which helps with period cramps, and the fats help with our moods 😃
3 672 days ago
Yesterday my blog post about #seedcycling went online! #linkinbio
It's about the how, the why, some useful tips, my experience with seedcycling after three months and some helpful resources (like @clueapp and the podcast by @amandalaird ). •
I'm curious: do you have experience with seedcycling or are you considering it?
5 892 days ago
Nogen af jer kan måske huske at jeg engang skrev på bloggen @kh_underlivet sammen med skønne Emma. I august i år skrev jeg om seed cycling (indlægget hedder “Hvad er ligheden mellem mine hormoner og sesamfrø?” og ligger stadig tilgængelig på bloggen). Det går i alt sin enkelthed ud på, at jeg indtager frø og kerner, hvis indholdsstoffer støtter op om hormonproduktionen i min menstruationscyklus🌰🥜 Det betyder, at jeg naturligt kan regulere min hormonbalance og dermed potentielt nedsætte PMS, smerter og gøre cyklus mere regelmæssig. Triple-win!🎉
Nu tænkte jeg det var på tide at komme med en foreløbig opdatering på, hvordan projektet går! Jeg indtager fortsat hhv. græskarkerner/hørfrø (follikulære fase = første del) og sesamfrø/solsikkekerner (luteale fase = anden del) - men jeg har ikke kværnet dem. Jeg har blot tilført dem til min daglige morgengrød (jep - jeg spiser grød hver morgen!). Det er ikke sikkert jeg får mest ud af dem på denne måde, men uanset så oplever jeg at min cyklus er blevet mere regelmæssig - faktisk kan Clue bevidne at jeg siden juli har haft cykli på mellem 30-32 dage straight! Ingen outliers på 37 eller 45 dage som i “gamle dage”. WHAT!! Det er sgu da ret vildt!✌🏼 Min menstruation er også blevet kortere - fra 5,5 dage til 4 dage og ingen pletblødning hverken før eller efter. OG vigtigst!! Jeg har faktisk ingen smerter mere!! Jeg opdager dårligt at min menstruation kommer - for jeg har ikke ondt som før! Så virkelig tak til Clue for at minde mig om at min mens er på vej!! Ift PMS, så er der stadig lidt a la min post med den søde, lille, trætte pige - men jeg synes også det er blevet bedre (omend @mortenhanzn nok er bedre til at vurdere det!!)
Jeg fortsætter i hvert fald ufortrødent! Hvis det ikke er deres skyld at jeg oplever en ændring, så er de i det mindste ikke usunde!
Hvis du vil høre mere, så snup en af de sidste to pladser på min workshop i februar! Link i bio!
13 322 days ago
look at who is back...
this salad has a base of butter leaf lettuce and it’s topped with green bell peppers + radishes + green onions + crispy chickpeas + pumpkin seeds and drizzled with tahini ✨⛅️ WOW has it been a while! here’s an update... i’m studying nutrition at cal poly san luis obispo in hopes to become a registered dietitian and i absolutely LOVE IT the experience has been so great i couldn’t ask for a better first quarter!!
11 1342 days ago
better together / like pepita and flax / like sesame suns / you get the idea / circle up, sisters
Regram from @holisticism.
3 202 days ago
So very excited to announce this dreamy partnership!! 🌜🙏 @innaterhythm_ is offering a lunar cycle hormone detox, a program focusing on whole foods, seed cycling, and self care... for one moon cycle! also including moon challenges, daily goals, and community support - this is a unique program created by Haley, a holistic nutritionist + specialist in women's health.
Aaaand if you sign up, you have the option to purchase @itsallcycles planner for a discounted rate! then you can track your cycle, your experiences, the moon cycle, and what's happening with your body/mind/soul while you give your hormones some loving care with the support of a group of badass women. All the yessss. I can't think of a better gift to give yourself during this holiday season. 🤗
starting Jan 6th ~ new moon to new moon! let's do it 👊🏽 check out @innaterhythm_ to learn more. 🖤
3 363 days ago
Hi! Happy Saturday 👋🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I just mowed down the bounty of my garden walk (see IG story). Not only was it #fertilityfriendly but it was deeee-licious
I’m not vegan or a vegetarian, but lately my body hasn’t been interested in meat 🤷♀️ part of eating and living to be in sync with my cycle is listening to the signs my body is telling me. With all this holiday junk food popping up everywhere I go, my body is hollering for light and green meals. So that’s what I’m giving it 💕
This was a mix of greens, herbs from the garden, apple, goat cheese, pumpkin seeds, pecans (the best nut to exsist), quinoa, chickpeas and this gorgeous candy cane date from the garden 🌿 all dressed with a honey mustard dressing 🍯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are you doing this holiday season to keep some balance within your diet despite all the sweets and rich foods around?
17 583 days ago
listen up lovers: NEW BLOG POST UP!!! to celebrate my first 3 months of being birth control free in 5 years, i've written a post on seed cycling--what is it, how to cycle & some of the benefits of cycling. i've received a ton of support & am pumped to continue sharing natural methods i'm using to balance my hormones 🙏reusing my delish @treehousemilk bottles to store all my seeds and loving the newest addition to my herb sill--this sweet little basil plant in the back!!🌿 | #thesnackingsloth
hey honeys! happy saturday from these gluten free pumpkin lovers🍩🍩🍩@randasatkins already received her HOLIDAY CARD!!!🎄have you? we sent 2 versions out, so can't wait to see which one you get 😻| #thesnackingsloth
✨Have you tried seed cycling?✨
• Seed cycling is an easy and natural way to balance your hormones by rotating different seeds in your diet at different phases of your monthly cycle because these seeds have certain nutrients and vitamins that can help your body regulate hormones.
• Estrogen and progesterone are two key hormones in your menstrual cycle balance so estrogen rises in the first part of your cycle while progesterone rises in the second half of your cycle so if they become imbalanced they can cause many hormonal problems like acne , pms, and irregular cycles.
• In the first part of your cycle (menstrual + follicular) day 1 - 14 day 1 being the first day of your period until ovulation which depends on how long your cycle is so if for example your cycle is 28 days then it would be until around day 14 around your ovulation time.
• In the first phase of your cycle you want to boost estrogen naturally by taking daily:
- 1 table spoon of flax seeds.
- 1 table spoon of pumpkin seeds.
• In the second part of your cycle (ovulation + luteal) day 14-28 from ovulation to your period you want to boost progesterone in this phase by taking daily:
- 1 tablespoon of sesame seeds.
-1 tablespoon of sunflower seeds.
• you can sprinkle it on salads, oatmeal, or add it to smoothies just make sure you grind your seeds it will help your body digest it better!
4 344 days ago
Over Night Oats
🍌 80 g oats
🍌 2 handful of spinach
🍌 1/2 zucchini
🍌 3 medjool dates
🍌 soy milk
🍌 cocoa powder
Mix spinach, zucchini, medjool dates, soy milk and the spices in a blender. Mix in the oats afterwards and leave it in the fridge over night.
🍌 1 banana
🍌 3 medjool dates
🍌 1 tbsp caramelized sesame seeds
🍌1 tbsp caramelized sunflower seeds
🍌 5 cocoa beans
🍌 few frozen raspberries
This little poem is for all the beautiful and strong women out there.
I used to be so ashamed of my period and never had the opportunity when I was younger to connect with my body as I do now. I was not taught to love this time of the month as much as the other weeks or to take it easy during the flow, as women used to do in their tribes.
After getting off birth control, I began to feel more connected to my cycle and the rhythm of my body with nature. I am strong, beautiful, capable of creating LIFE, and I am so damn proud of that. Enjoy ❣️
|| Sacred Woman ||
My body cycles
Just as the moon
A different layer
That no longer serves me
My sacred temple
Where I hold the space
For others to pour into my cup
Is no longer appreciated
The way it used to be
I am a woman
Who bears life
And nourishes everything around me
I am a warrior
Who remains strong for others
I have no strength of my own
My fruitful fertility
But when I mention the
They look away
As I crawl into a ball
From the pains of release
I wonder why I have to excuse
This beautiful process
The sacred feminine
For balancing the scales
There would be no man
To be honest, there is a lot that goes into healing a female’s hormones. I am not going to lie and tell you there is one magic trick to fix everything. It is a commitment to decide to take your health into your hands and fight for your body. But I can tell you that it is the most rewarding process!
Before I start posting about specific things I do in order to heal and support my hormones I want to explain the different changes our bodies go through throughout each month.
Many women only pay attention to their menstrual phase (period) because a lot of times that is when most hormone-imbalance symptoms arise. However, if you want to heal your hormones, you MUST pay attention to each phase of your cycle and what your body needs as it changes throughout the month.
Phase 1: menstrual— hormones (estrogen, progesterone, testosterone) drop to a low.
Phase 2: follicular— hormones start to rise again as they prepare an egg.
Phase 3: ovulation— hormones are at an all time high and an egg is released.
Phase 4: luteal— hormones go from high to low (if you don’t get pregnant) which is what often causes Premenstrual Symptoms.
I am so excited to talk to y’all about how to support your body in each of these phases. Start now by tracking your cycle on an app that tells you what phase you are in! 🍯
HORMONE 101: ESTROGEN
Estrogen is an important sex hormone made by your ovaries. It is needed for fertility, strong bones, protection from cardiovascular disease, collagen production & much more. Basically, all the things us females do!
In our brain, it can affect other hormones like, serotonin and dopamine production which has a huge impact on mood, depression, cravings, and sleep.
When we’re low in estrogen, we can experience:
hormonal birth control, irregular cycles, breastfeeding, hypothyroidim, skipping menstrual cycles, NSAID meds like Advil, anorexia and extreme diets, extreme exercise, and extreme stress.
When we’re high in estrogen, we can experience:
Worsening of Endo Symptoms
low progesterone, birth control, plastic, BPAs, inflammation, poor gut health, PCOS, obesity, diabetes/insulin resistance, steroid medication, and heavy alcohol use
How to make sure your estrogen is in check?
Check your ovulation: Make sure your ovulating. Start tracking your cycles and periods. Take note of symptoms. I downloaded an app right onto my phone to keep track of everything!
Make sure you are getting adequate amounts of greens, magnesium, b vitamins and zinc. Very important vitamins and minerals for woman's health.
Heal your gut!!!!! Fill your diet up with pre and probiotics, healthy foods, fiber and lots of water.
Make sure you’re eating ENOUGH and well.
Manage Stress and make time for yourself! Super important.
Get plenty of QUALITY sleep. At least 8 hours a day! (I go to sleep at 8pm sometimes just to make sure I am getting enough sleep :))
25 2176 days ago
Ladies -- have you heard of seed cycling? 🤷🏼♀️ Seed cycling is a method of using various seeds to support different phases of our monthly cycles to balance hormone levels, relieve PMS and perimenopause symptoms, stimulate menstruation if absent (amenorrhea), increase fertility + support the body in healing more serious conditions like ovarian cysts, PCOS and endometriosis. 💗
A few helpful tips when it comes to using seeds to support our cycles: 🌰 Always use raw (un-roasted, unsalted seasoned) seeds to ensure they have their medicinal properties in full. Use organic seeds when available. 🌰 Seeds are high in fats and can oxidize when left in the sunlight and warmer temperatures. Try to keep seeds in a cool, dark place – preferably the fridge, stored in glass jars. 🌰 Seeds begin to oxidize 15 minutes after they’re ground, so grinding fresh is best. If this is an inconvenience or not always available, store pre-ground seeds in the freezer and take the portion as needed.
What are your favorite ways to eat seeds?
Yesterday was Goddess Bliss Ball day! It’s the easiest and most delicious way to seed cycle! These balls are made with your hormonal cycle in mind and I can’t wait to get these recipes in your hands! 👯♀️👯♀️Who is stoked for Your Goddess Guide?!? 🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️ In other news, I had the weirdest dream last night. I was basically on a pirate ship and instead of fighting with weapons, we were having a food fight. Of course it still involves food. 🙄😂 #holisticrendezvous
52 3101:51 PM Oct 3, 2018
SEED CYCLING 🌱
Yesterday I made an instastory mentioning the concept ‘seed cycling’, and several of you showed interest. As you might know I quit the birth control pill 8 months ago, not to get pregnant but to avoid hormone disturbing pills and to get my hormones back in balance. Since then I’ve searched for several solutions on how to balance my hormones, and the other day I came across seed cycling. In all its simplicity it is where you eat specific seeds at different times in your cycle.
• follicular phase (start of menstruation to ovulation): 1 tbs of flaxseeds and 1 tbs of pumpkin seeds a day (to give a boost of estrogen)
• luteal phase (start of ovulation to menstruation): 1 tbs of sunflower seeds and 1 tbs of sesame seeds a day(to give a boost of progesterone).
This concept helps restore estrogen and progesterone in the body during the different phases of your cycle and helps balance your hormones.
I have not tried this concept yet, but when I get back from holiday I intend to start following this and see if it helps.
*A good idea is to either grind the seeds and add them to your smoothie or oatmeal or salads, or to soak them in water at least 2 hours before consuming them to make it easier for the digestive system to consume 🌱
*if you don’t know what phase of your cycle you are in I can recommend using the app MyFLO to track and follow your menstrual cycle, you can also learn much more about your cycle and the different phases in the book Womancode by Alisa Vitti 🌸
Have you tried this concept? Or, do you want to try it together with me and try to balance your hormones? Or if you have other good tips on balancing hormones then let me know!
1 1907:43 AM Jul 13, 2018
Sometimes you can make all the macro changes in the world, pull the stressors, and things just aren’t responding as they should. Hormones play a huge part in how your body looks and feels . With my client pictured we spent time reverse dieting, pulling back training , managing stressors, dialing in food quality and sensitivities. Her body would respond but not the way we wanted it to. I had her do a Dutch test to look at her hormone profile. What we found was astonishing. We have her on a full natural protocol to bring her hormones back to a good place, on supps to improve insulin sensitivity, and also supporting her hormones through foods and seed cycling. In this picture is only a 2 week difference. Amazing what taking care of your hormones can do. Her body is now responding as it should. @in3nutrition#nutrition#nutritioncoach#in3#hormones#inspirechange#digdeeper#macros#flexibledieting#seedcycling#allin#proudcoach#lifestyle#femalehealth
7 12212:25 AM Sep 26, 2018
SEED CYCLING 🥣⠀
Some years ago I was having an extra tough winter - with hard personal and family situations. For the first time in my life I was spotting mid-cycle and spotting blood so dark it was black. I went to a few different practitioners - all the labs came back “normal,” but I knew something wasn’t right and I knew it was deeper than physical.⠀
My acupuncturist referred me to an amazing Arvigo® therapist and naturopath who I began seeing 1-2x a month for womb massage and naturopathic care. The first thing she suggested to me was to try seed cycling - a really gentle, food-based way to help bring our cycles back into balance. Through seed cycling, regular womb massage and being present with my emotions, within a few months my cycle was back on track. Not only that, I was having the best cycles I’d ever had - free from PMS symptoms, coming regularly and with healthy, vital blood. Now I am so blessed to get to support my patients in these ways!⠀
What is seed cycling? It’s a food-as-medicine approach to balancing one’s hormonal cycle. The concept is that different seeds have different nutritional profiles that can help to give the body a little extra boost in doing its job of producing and clearing hormones at the right times of the month. The most well-known protocol is to eat 1 tbsp of flax and 1 tbsp of pumpkin seeds during the first half of the cycle (follicular phase - days 1 to ovulation). For the second half of the cycle (luteal phase - ovulation to onset of menses), it is recommended to eat 1 tbsp of sesame and 1 tbsp of sunflower seeds. Sign up for our newsletter to receive the full protocol and more information and tips on it: flowerhandwellness.com. ⠀
I have some important tips in today’s stories!⠀
Beautiful photo by @negotiatenutrition
43 1788:17 PM Aug 20, 2018
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