Seed Cycling for Hormone Balance

Seed Cycling for Hormone Balance

by | Dec 3, 2019

Seed cycling for hormone balance is simple, easy & natural! This approach can be helpful for menstruating, menopausal and post-menopausal women.

In a perfect world where women are healthy and feel great, the menstrual cycle and hormone production will happen naturally with no help or intervention – and many of the issues listed below would not exist.

  • Irregular cycle
  • Painful or heavy periods
  • Tender breasts or menstrual headaches
  • Acne
  • Mood swings or anxiety
  • Not being able to fall asleep or stay asleep
  • Hair loss
  • Weight gain
  • Post-menopausal hormone symptoms
  • Fibroids
  • Endometriosis
  • Infertility
  • Breast or ovarian cysts
  • Breast or ovarian cancer

Unfortunately, in today’s world there are many factors working against healthy female hormones, including:

  • High stress (leading to excess cortisol production)
  • Environmental toxins
  • Low-quality diet and sleep
  • Digestive issues and food sensitivities
  • High caffeine and alcohol consumption

What is seed cycling?

Seed cycling is a systematic way of incorporating seeds into your diet to bring back the important balance of estrogen and progesterone for menstruating, menopausal and post-menopausal women. This simple food-based technique can help to reduce or eliminate many of the hormone related issues that women experience in as little as one or two months.

How seed cycling helped me 

An irregular cycle, heavy periods, pimples and debilitating cramps were my “normal” for as long as I can remember …

Prior to 16 years old, my cycle was very unpredictable and my period cramps were debilitating, to the point where I had to call my mom and have her pick me up from school because I was in so much pain. Strong pain meds were the only thing that helped to relieve the pain.

My confidence took a hit when I was 14 and started to experience acne. I visited an acne clinic and tried every lotion and potion to help, but nothing seemed to work, so the clinic recommended that I try Accutane. Although Accutane did get rid of my acne, I later learned about the dangers of this medication and it’s long term side effects.

After finishing a course of Accutane, the clinic then recommended that I start on a birth control pill to prevent my acne from returning. As you can see, these doctors were well trained on how to slap one band-aid on top of another.

Being on the birth control pill did control my acne. It also regulated my cycle and significantly reduced my period cramps. BUT I eventually learned that the birth control pill was a band-aid solution to my problems and I was just masking my messed up hormones with a daily pill. 

After 10 years of being on the pill, I made the educated decision to stop. When I stopped the pill, I realized just how messed up my hormones were. My cycle quickly shifted to being irregular (even more so than before the pill) and pimples started to pop up, AGAIN!

At the age of 26, I made some pretty big changes to my diet and lifestyle because of other health challenges I was facing at the time (learn more here). Cleaning up my diet and lifestyle helped to improve my hormones, but I was still missing something.

I didn’t prioritize my hormones at the time mainly because I didn’t realize the importance of them. In addition, my family physician considered my irregular cycle and symptoms as “normal” – and told me that I only need to worry about it if I want to have a baby. Basically, it wasn’t important for me to have healthy hormones and be fertile if I didn’t want kids. Knowing what I know now, this school of thinking is total BS.

A few years later, I came across some great leaders in female health and hormones and discovered seed cycling.

I can honestly say that seed cycling has been a game changer for me – and my hormones. Within one month of seed cycling, my cycle length changed from a wide range of 27-48 days to a consistent 28-31 days (you can see the change in the graph below).

I have to say, even more exciting then a regulated cycle was the change in my skin health. All those annoying pimples that would leave behind months of scarring on my face had all of a sudden stopped popping up. This was a pivotal moment for me – and my self-esteem.

I still experience period cramps, but they’re not disruptive like they use to be; and I now know how to manage my pain/discomfort with more natural approaches. That being said, I’m still working on further fixing my hormones so period cramps become a thing of the past.

 

seed cycling before and after graph

How to seed cycle for hormone balance

If you’re menstruating, here’s how to apply seed cycling for hormone balance:

1st day of period – mid-cycle/ovulation: Eat 1-2 tablespoons each of raw, fresh ground flax seeds and pumpkin seeds. These seeds can naturally increase estrogen levels.

Mid-cycle/ovulation – day prior to period: Eat 1-2 tablespoons each of raw, fresh ground sunflower seeds and sesame seeds. These seeds can naturally stimulate progesterone production.

If you’re pre-menopausal or menopausal, start seed cycle at any time and do two weeks of each seed rotation, as shown above.

How to seed cycle

How I incorporate seed cycling into my life

If you’ve been following me for a while you’ll know that smoothies are an important part of my life and have played a big role in my health journey. So, to keep things simple I just toss seeds into a blender, along with all other smoothie ingredients, and voila – I have a nutrient-dense, hormone balancing meal in 60 seconds!

Here are some healthy smoothie recipes to get you started (don’t forget to add your seeds!):

Want more healthy smoothie recipes? Get my FREE Quick-Start Guide To Smoothies. This guide will provide you with all the info you need to create smoothies for weight loss and better health.

Other ways to incorporate seeds into your diet

  • Stir into yogurt or grind into “NOatmeal”
  • Add on top of salad or blend into salad dressing
  • Create no-bake snacks that include seeds
  • Munch on them as a snack (pumpkin & sunflower seeds)

Green smoothies

Tips for seed cycling for hormone balance

1. Buy whole, raw seeds and not ground or roasted. The oils inside seeds are very delicate and can oxidize easily, so you should grind your seeds the same day you consume them OR you can grind a batch and store in the freezer for use throughout the week. I also recommend going organic with your seeds if possible.

2. Pumpkin and sunflower seeds can be easily broken down through chewing, so you don’t have to grind these seeds if you’d prefer to chew them. Flax and sesame seeds are smaller, making them difficult to break down through chewing, so you’ll have to grind them before consuming. A coffee grinder works well for this.

3. It’s very important that seeds are thoroughly chewed or ground so they don’t pass through your digestive system completely undigested. Incorporating seeds into smoothies makes seed cycling very easy since the blender will thoroughly grind all seeds.

FemGuard+Balance

FemGuard+Balance is a comprehensive blend of vitamins, minerals, and botanical extracts designed to support healthy female hormone levels, both during menstruation and through menopause.

LEARN MORE

Resources

Purchase whole, raw & organic seeds online!

Articles & Studies:

Beet Mash (AIP, Low-Carb, Paleo)

Beet Mash (AIP, Low-Carb, Paleo)

by | Dec 2, 2019

Beet Mash is the perfect side to your next meal! It’s high in fibre, low in carbs and bursting rich and creamy flavours. This mash recipe is great if you’re following an AIP, low-carb, plant-based or paleo diet.

DID YOU KNOW? Beets are an excellent source of disease-fighting phytonutrients called betalains which have powerful antioxidant and anti-inflammatory properties.

Betalains are also responsible for providing beets with their vibrant color. Studies show that these potent pigments may help protect against the development of certain types of cancer and disease.

Try my Beet Mash recipe below. It’s versatile and can be enjoyed warm or cold …

  • Use as a side to your meat or fish dishes.
  • Enjoy topped with fried eggs.
  • Use as a dip or spread for crackers, sliced veggies or wraps.
  • Mix with canned wild fish for a quick and healthy meal.

Looking for more ways to add beets to your diet? Try this Beet & Blueberry Smoothie!

Beet Mash

What you need for Beet Mash:

Looking for more healthy sides for your next meal? You’ll love these …

Beet Mash

Beet Mash

Beet Mash is the perfect side to your next meal! It's high in fibre, low in carbs and bursting rich and creamy flavours. This mash recipe is great if you're following an AIP, low-carb, plant-based or paleo diet.
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Side Dish
Cuisine: Low-Carb, Paleo, Plant-Based
Servings: 3

Equipment

  • Blender

Ingredients
 

  • 2 cups peeled & sliced red beets, or 10 oz bag frozen beets
  • 1 head cauliflower, chopped
  • 2 cloves garlic, skin on
  • 1/2 cup full fat coconut milk, more if needed
  • 1 tsp dried rosemary
  • 2 tbsp avocado oil
  • Sea salt to taste

Instructions
 

  • Coat vegetables and skin-on garlic in oil, rosemary and salt. Place on a pan and bake at 350F for 40 minutes.
  • Remove skin from garlic and put in a food processor or blender along with cooked veggies and coconut milk. Process/blend until a smooth mash is formed. Add more coconut milk if needed.
  • Use right away or store in fridge for use during the week.
Keyword beets, cauliflower, coconut milk, mash, side dish, vegetables

 

Paleo Chocolate Chip Cookies (Gluten, Grain & Dairy Free)

Paleo Chocolate Chip Cookies (Gluten, Grain & Dairy Free)

by | Nov 25, 2019

Want healthy chocolate chip cookies in your life? Look no further than these soft and chewy Paleo Chocolate Chip Cookies! They’re gluten, grain and dairy free + perfect for those living a paleo lifestyle.

This Paleo Baking Flour from Bob’s Red Mill makes kick@$$ chocolate chip cookies! No hype or fluff here, it’s the honest truth. I’ve shared these cookies with adults + kids and the response is always the same… they absolutely love them! Yes, that’s right–kids love these cookies too!

Paleo Baking Flour is a unique blend of nut flours and root starches. The ingredients are clean and simple … almond flour, arrowroot starch, organic coconut flour and tapioca flour.

My cookie tasters always say, if I didn’t tell them these cookies were free of everything that is normally in chocolate chip cookies, they would have no idea. Some may say that these cookies taste even better than traditional chocolate chip cookies, BUT I’ll let you decide for yourself 😉

Give these chewy chocolate chip cookies a try … you won’t regret it!

Paleo Chocolate Chip Cookies

What you need for Paleo Chocolate Chip Cookies

Paleo Baking Flour
Coconut palm sugar
Refined coconut oil
Egg
Vanilla extract
Baking soda
Sea salt
Dark chocolate chips

Want more healthy cookie recipes? You’re going to love these …

 

Paleo Chocolate Chip Cookies

Paleo Chocolate Chips Cookies

Want healthy chocolate chip cookies in your life? Look no further than these soft and chewy Paleo Chocolate Chip Cookies! They're gluten, grain and dairy free + perfect for those living a paleo lifestyle. Paleo Baking Flour from Bob's Red Mill makes kick@$$ chocolate chip cookies!
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Course: Snack/Treat
Cuisine: Gluten Free, Grain Free, Paleo
Servings: 15 cookies

Ingredients
 

  • 1 1/4 cups Paleo Baking Flour, Bob's Red Mill*
  • 1/2 cup coconut palm sugar
  • 1/3 cup refined coconut oil, solid
  • 1 large egg
  • 1 tsp vanilla extract
  • 3/4 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 cup dark chocolate chips

Instructions
 

  • Preheat oven to 350F and line baking sheet with parchment paper.
  • Using a food processor or hand-mixer, mix together coconut oil and coconut sugar until smooth.
  • Add egg and vanilla extract and mix.
  • Add in flour, baking soda and salt and continue to mix until smooth batter is formed.
  • Fold in chocolate chips with a spatula.
  • Scoop onto baking sheet, about 2 tbsp or 1 ice cream scoop per cookie. Leave as is (do not flatten). Cookies will expand during baking so leave enough room around each cookie.
  • Bake at 350F for 12-minutes or until edges are golden. Let cool on baking sheet.

Notes

* Paleo Baking Flour (Bob's Red Mill)
Keyword chocolate chip cookies, coconut oil, cookies, eggplant, paleo cookies, paleo flour
Turmeric Golden Milk (AIP, Paleo, Plant-Based)

Turmeric Golden Milk (AIP, Paleo, Plant-Based)

by | Nov 20, 2019

This creamy and easy Turmeric Golden Milk is incredibly healthy, and so delicious! Golden milk is a traditional Indian drink that has its roots in Ayurveda. Made with coconut milk, powerful spices like turmeric, ginger and cinnamon, and naturally sweetened.

DID YOU KNOW? There are over 12,500 peer-reviewed articles published on the benefits of turmeric, in particular one of its powerful compounds, curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant, making it great for both weight loss and IBS.

Unfortunately, the curcumin content of turmeric is not that high, so if you want to experience the full effects of this powerful compound, you need to take a supplement that contains high amounts of curcumin.

In addition, curcumin is poorly absorbed during digestion, so many different supplement formulations have been created to improve its bioavailability.

Curcum-Evail is my go to curcumin supplement. It’s a highly bioavailable and absorbable formulation containing a unique combination of three health-promoting compounds known as “curcuminoids,” which are derived from turmeric root.

In order to get the most benefit from consuming turmeric (and to increase absorption of curcumin), consume with healthy fats like coconut and/or black pepper.

I used coconut milk and added black pepper to this recipe, so you can get the most out of your golden milk!

What you need for Turmeric Golden Milk:

  • Coconut milk
  • Honey, maple syrup or coconut sugar
  • Ground turmeric
  • Ground ceylon cinnamon
  • Ground ginger
  • Black pepper (omit for AIP version)

BOOST your golden milk with anti-aging collagen! Just add 1-2 scoops of Whole Body Collagen.

Looking for more healthy hot beverages? You’re going to love these:

Turmeric Golden Milk (AIP, Paleo, Plant-Based)

Turmeric Golden Milk

This creamy and easy Turmeric Golden Milk is incredibly healthy, and so delicious! Golden milk is a traditional Indian drink that has its roots in Ayurveda. Made with coconut milk, powerful spices like turmeric, ginger and cinnamon, and naturally sweetened. 
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Hot Drinks
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 1

Ingredients
 

  • 1 cup unsweetened coconut milk, use full fat or light canned coconut milk for a creamy drink
  • 1 tsp honey, maple syrup or coconut sugar
  • 1/2 tsp ground turmeric
  • 1/4 tsp ground ceylon cinnamon
  • 1/8 tsp ground ginger
  • Pinch of black pepper, omit for AIP version

Instructions
 

  • Add all ingredients into a small saucepan.
  • Whisk to combine and warm on stovetop over medium heat. Heat until hot to the touch but not boiling.
  • Pour into a mug and enjoy!

Notes

  • Use full fat or light canned coconut milk for a creamy drink.
  • Omit black pepper for AIP version
  • BOOST your golden milk with anti-aging collagen! Just add 1-2 scoops of Whole Body Collagen.
Keyword coconut milk, dairy free, ginger, gluten free, grain free, soy free, turmeric
Paleo General Tso’s Chicken (Gluten & Soy Free)

Paleo General Tso’s Chicken (Gluten & Soy Free)

by | Nov 18, 2019

Paleo General Tso’s Chicken is crispy tender pan-fried chicken coated in a delicious sauce. This gluten & soy free General Tso’s Chicken recipe is a healthier take on the classic takeout dish. It uses whole food, high-quality ingredients, PLUS heat stable oil for frying. A true guilt-free pleasure for those living a healthy lifestyle!

I honestly thought my days of general tso’s chicken were long gone until the BF and I attempted this mind-blowing recipe.

Even though this recipe takes about an hour of prep (with two people in the kitchen), we made it twice within the last month because it’s just so damn good. Plus, we’re both big foodies and excited to spend time in the kitchen if it means good food in our bellies.

As a matter of fact, if we had to describe our perfect date night it would probably go something like this …

We’d start with a trip to the grocery store and load up on some healthy ingredients for a dish that we want to create that night. I’d probably take 10-minutes to find the freshest chicken with the latest expiry date while he gives me the “Are you for real?” look.

From there, we’d head back home and decide who’s doing what in the kitchen and set clear boundaries because according to some people (I won’t mention any names), boundaries are very important in a kitchen.

After making a mess and crossing all boundaries that were set, we’d chow down our creation and then discuss whether the dish is blog worthy over a glass of wine or two (OK fine, the entire bottle!). Oh, wait! Before all of that happens, I would spend another 10-minutes taking 50 photos of the same dish in hopes that one of them will turn out good for my blog.

AND that’s how our perfect date night would unfold – and usually does.

So, grab your significant other or friend and plan a date night in the kitchen where you can have some fun creating the most delicious general tso’s chicken you’ll ever taste!

Paleo General Tso's Chicken

What you need for Paleo General Tso’s Chicken

Want more healthy Asian-inspired recipes? You’re going to love these …

Paleo General Tso's Chicken

Paleo General Tso's Chicken

Paleo General Tso's Chicken is crispy tender pan-fried chicken coated in a delicious sauce. This gluten & soy free General Tso's Chicken recipe is a healthier take on the classic takeout dish. It uses whole food, high-quality ingredients, PLUS heat stable oil for frying. A true guilt-free pleasure for those living a healthy lifestyle!
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Total Time: 45 minutes
Course: Dinner
Cuisine: Chinese, Low-Carb, Paleo
Servings: 3

Ingredients
 

  • 1.5 lbs chicken breasts or thighs, cut into small chunks
  • 1 head cauliflower
  • 1/4 cup arrowroot starch/flour
  • 1 red/yellow/orange pepper, sliced into small sticks
  • 1/2 yellow onion, sliced
  • Avocado oil
  • Sea salt & pepper
  • 1 green onion, chopped (optional garnish)

General Tso's Sauce

  • 4 cloves garlic
  • 2 tbsp Frank's RedHot, or Siracha
  • 1 tbsp ground ginger
  • 2 dates , or 1 tbsp honey
  • 2 tbsp sesame oil
  • 1/4 cup coconut aminos
  • 2 tbsp. water

Instructions
 

  • Chop cauliflower into chunks, put in food processor and process into rice like consistency. Place on baking sheet, add 2 tbsp. avocado oil and sea salt then mix. Bake at 400F for 30-minutes while prepping other ingredients.
  • Cover the bottom of a large frying pan with avocado oil and heat until it begins to sizzle.
  • While oil is heating, combine arrowroot flour, salt and pepper in a shallow bowl and mix. Add chicken chunks and coat. Remove the chicken, shaking off extra flour and add to hot oil. You may need to do this in two batches if your frying pan is not big enough.
  • Cook each batch for about 10 minutes, turning mid-way through, until all sides are golden. Set chicken aside.
  • Add red pepper and onion to a large pot with 1 tbsp avocado oil and cook for 5-minutes or until tender.
  • While veggies cook, blend all sauce ingredients until smooth.
  • Add chicken and sauce to pot with red pepper and onion. Turn to low heat and mix to coat chicken with sauce for 1-2 minutes.
  • Top cauliflower "rice" with general tso's chicken, garnish with green onion and enjoy!
Keyword asian, cauliflower rice, chicken, Chinese, coconut aminos, grain free, healthy dinner, soy free
Roasted Brussels Sprouts (AIP, Keto, Paleo)

Roasted Brussels Sprouts (AIP, Keto, Paleo)

by | Nov 13, 2019

Roasted Brussels Sprouts are the perfect side to your next meal! They’re easy to make, delicious and super healthy. This recipe is keto, paleo, plant-based & AIP friendly!

DID YOU KNOW? In Traditional Chinese Medicine (TCM), Brussels sprouts are used to improve digestive health.

Just one cup of cooked Brussels sprouts provides four grams of fiber, which numerous studies show is important for digestive function.

Fiber helps to support digestive health by encouraging regular bowel movements, preventing constipation or diarrhea, and detoxifying the body by pulling toxins and waste out of the gut.

In addition, Brussels sprouts contain glucosinolates and sulforaphane. Glucosinolates can help protect the lining of the digestive tract and stomach therefore reducing the chances of developing leaky gut or other digestive disorders. Sulforaphane facilitates in the body’s detoxification process and can help prevent bacterial overgrowth from occurring in the gut.

According to TCM, it’s recommended that cruciferous veggies (like Brussels sprouts) be cooked to enhance digestion and to nourish the spleen, which can become taxed if bombarded with too many raw or cooling foods.

Roasted Brussels Sprouts

What you need for Roasted Brussels Sprouts

Looking for more wholesome vegetable side dishes? You’re going to love these …

Roasted Brussels Sprouts

Roasted Brussels Sprouts

Roasted Brussels Sprouts are the perfect side to your next meal! They're easy to make, delicious and super healthy. This recipe is keto, paleo, plant-based & AIP friendly!
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Side Dish
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 3

Ingredients
 

  • 2 lbs Brussels sprouts, halved
  • 2 tbsp avocado oil
  • 1 tsp apple cider vinegar
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Preheat oven to 400F.
  • Toss Brussels sprouts in avocado oil, salt and pepper and spread on baking dish.
  • Cook for 30-minutes, tossing them mid-way through.
  • Once cooked, transfer to serving dish and mix in 1 tsp apple cider vinegar.
Keyword fall, greens, side dish, vegetables, winter