Anyone wishing Monday was a Friday because you just got your period? 🌷
Even though getting off work may not be an option remember that this is the time in your cycle to rest and restore. Take a look at your schedule and see if there is anything you can possibly get out of. The way you bleed can set you up for a month of more energy and connection to your body ❤️ Image by @josie.doodles
Coffee, do I need to give it up if I have a hormone issue?
This is an FAQ for sure, and deep down you’re probably wondering about it too! So look no further, here are my thoughts: 🤔
1. Do you rely on coffee for an energy boost? If you go a day without coffee and you feel low energy, this is a red flag. It literally means coffee is reducing your energy. Cut back if this is you. ☕
2. Do you feel burnt out, or maybe you have adrenal fatigue? If you’re stressed to the max, you need to reduce all forms of stress you have control over. Coffee is essentially ‘liquid stress’ because it increases cortisol and adrenaline. It can also send you over the top if you struggle with anxiety. ✨
3. Do you have bad PMS or estrogen dominance? In addition to stress hormones, coffee may also increase estrogen. If this is you, try to replace coffee with green tea.
If you choose to drink coffee, avoid developing a coffee addition and don’t drink it daily. Instead, drink a cup when you need help to accomplish a tough task that requires a boost of energy, focus and performance. ✨
For example, try an espresso shot right before a workout when you want an energy boost. Or enjoy a coup before a writing or study session. In this way, you can let coffee work for you rather than against you as you enjoy the flavor of your favorite drink.
If you are feeling burnt out you can also try making adrenal elixirs like the one in the photos. If you want to get our ebook send me a private message and I'll give you the link.
. 📸@misbercis from our elixirs for adrenal fatigue ebook
Why get into our Eating For Your Cycle online course today? * (well, today's the last day to get $100 off PLUS our brand-new ebook, Desserts for Hormone Balance) *
But more than that, you don't want to wait until the new year to balance your hormones, eliminate your symptoms and feel better! *
The course is a package deal of all our best information, resources, meal plans, video tutorials and recipes (over 100!) designed specifically for women who want to heal holistically. *
So if this is calling you, you can learn more & register with the link in my profile. *
Can't wait to help you within our program! 📸Our Vegetarian Beet Soup in the course by @vibrantbythespoonful
Toast toppings for the phases of your cycle! Which one do you want to try? You can use nutrition to support the hormone shifts that happen during the phases of your menstrual cycle. .
If want to learn more about nutrition and hormone balance I am excited to announce that our online course Eating For Your Cycle is open for registration this week for a special discount and some amazing bonuses.
I created this course so women could have the tools they needed to eat for a women's body and address any menstrual health issues they experience.
You can use E4YC for the following benefits: ✨
-->Get your body prepared for pregnancy and address underlying health issues preventing you from conceiving such as PCOS, endometriosis, premature ovarian failure or chronically low progesterone ✨
-->Eliminate painful menstrual cramping, PMS, and irregular periods. Ensure your cycle doesn't leave you drained -->Detox from the pill, restore the glow to your skin, and balance your moods -->Effectively reduce and prevent endometrial growths, cysts and fibroids
. -->Bring on your period, even if you don't know the cause of your amenorrhea
. -->Regulate your cycle or get it back if you have PCOS. Start ovulating, reduce excess facial hair and gain control of your weight
You can learn more about it in my profile.
or if you'd like to know more if it's right for you, direct message me to set up a free discovery call! .
If the goals above are on your wish-list, I will give you the tools you need to make your list a reality
Join me for a live webinar on Tuesday night where I teach you how to sync up your nutrition with your menstrual cycle.
I’ll walk you through what you should have been taught in your teens about how to nourish your female body and tune into the cues your menstrual cycle provides.
On this live webinar, you’ll go from a foggy understanding of how to work with your menstrual cycle to knowing exactly what to eat during each phase. Seats are limited!
Get a solid understanding of the following important information:
-exactly what foods to eat during each of your menstrual phases (and why!)
-the optimal amount of fat, protein and carbs to eliminate PMS and period cramps
-solutions for amenorrhea, PCOS and endometriosis
-key nutrition hacks to optimize fertility and prepare for conception
It’s on November 20th at 7:00 PM MST (Canada)
I’m sharing my combined knowledge of what has worked best for me and for all the private clients I’ve helped master their menstrual cycle and achieve their health goals.
Register with the link in my bio!
Are you craving chocolate or something creamy and fatty… like a brownie or ice cream?
Try out this delicious creamy chocolate avocado pudding. Avocado is such a wonderful hormone balancing superfood because of it’s high B-vitamins, magnesium and vitamin-E.
The healthy fats will help keep your blood sugar stable and when you blend it with raw cacao it’s just delicious.
2 scoops Collagen peptide protein powder
2 Tbsp Cacao powder
1 Tbsp Lucuma
1 Tbsp Honey OR maple syrup
1 tsp Cinnamon OR doTerra essential oil
1 tsp Vanilla powder OR extract
In a high-speed blender, combine banana and avocado until smooth. Add a bit of water as needed.
Add the rest of the ingredients and process again until combined. 📸@sarahsteffens_personalchef
I'm in my ovulatory phase today which is also known as the summer of my cycle. ❤️
I am so grateful that my activities are aligning with the outward energy of this phase. I'm in the middle of teaching back-to-back classes (one out of town) and my natural high energy has been supporting you. ✨
One interesting fact is that a women may notice her communication skills increase during ovulation so it's a perfect time for public speaking. 💃
Where are you in your cycle today? What are you noticing?
When you open up that perfect pomegranate ❤️🙌 It's pomegranate season and yes, they do have hormone balancing benefits!
Pomegranates are a symptom of fertility and abundance in ancient cultures. The mythology of ancient Greece regarded this fruit as the symbol of life and rebirth in the story of Persephone.
Pomegranates contain phytoestrogens so they are beneficial to consume during menopause to reduce hot flashes and during the first half of your cycle when your estrogen is the star hormone. Avoid phytoestrogen foods in the second half of your cycle as it may interfere with your progesterone balance. ✨
I bought a bag of pomegranates last week and have been eating 1 daily during my period and follicular phase of my cycle. ✨
Who else has been snacking on pomegranates this week?
If you’re trying to conceive, you know that fertility nutrition, meaning a nutrient-dense diet, is essential. However, did you know that you can supercharge your fertility if you customize your nutrition for the phases of your menstrual cycle? We call this method Eating For Your Cycle.
Each phase of the menstrual cycle has its own unique requirements to build, balance, and detox hormones. You can include specific foods in each phase to improve fertility and boost your chances of conception. 🌼
The Menstrual Phase (your period)
An optimal period equals optimal health and fertility! The best foods to eat are ones that expel old blood, prevent ‘uterine stagnation’ and prepare your womb for your baby.
Blood-building soups, hearty, warming stews and home-made herbal teas are the best foods to eat. They prevent painful cramping, heavy flow and clotting. Try my nutrient-dense Miso Mushroom ‘Moon Stew’, which you can make ahead to limit cooking during your period. 🍵
You can read more about what to eat in the other phases on my latest blog post with the link in my profile. ❤️
Tag a friend who you think would benefit form this info.
. 📸 and recipe @sarahsteffens_personalchef
Cyclical skin breakouts are not always sign of a hormone imbalance. Many women who struggle with skin breakouts assume that they are hormonal but there is something else at play. 😮
Skin breakouts are a sign of an imbalance in your microbiome (your gut health) and often a backed up liver. You may notice that you have more breakouts at certain times in your cycle because your skin is reacting to the fluctuations in hormones (but it doesn’t mean your hormones are out of balance). ✨
The main exception I see is when someone has PCOS (high androgens). In this case, to improve the skin we need to focus on healing your PCOS at the root
To support your gut health I recommend #1 remove dairy from your diet and consider going on an elimination diet or a gut healing protocol with a practitioner. Dealing with skin issues suck and it can be a frustrating journey but the closer you can get to determining the cause you can heal faster. I find that so many women end up focusing on their hormones when the gut is what needs to be addressed first. ❤️
We will be talking about gut health and skincare on tomorrow (Saturday) in my class ‘Getting The Glow’ class at The Light Cellar on Saturday. It's at 1-3 pm. $35. Register with the link in my bio. .
I’ll also be making up a turmeric lemonade, schizandra elixir and show you how to make special skin glow facemask. 📸 @baeluxury