#day17 and something about this weather in Denver is making me crave pancakes. I am also in the luteal phase of my cycle (progesterone is rising) and it’s Sunday, when I try to stick to a vegetarian day. In this #lutealphase I am giving a hard push to keep my fats high and my carbs (other than fruit and sweet potatoes) low. During days 15-28 (ish) women tend to get bloated and crave carbs, but anatomically our bodies run better on fats at this stage of our cycles. So this morning I came up with these avocado, banana, and egg pancakes. Literally 3 ingredients and then added peanut butter on top. Next time I think may add some Spirulina powder to get even more greens into my morning meal, which is also a HUGE diet goal of mine.
-1 ripe banana
-1/2 small ripe avocado -2 eggs
Mash banana and avocado, add eggs mix together. Use cooking spray in a small skillet on medium heat. Cook till there are bubbles all over the top (these baby’s are fragile) then flip, Cook 1-2 Mins more. Enjoy!
My luteal phase is always difficult. Up until now it’s been unbearable, but now that I have skills that target and respond to specific symptoms it’s not so unbearable anymore. My energy is still lower than normal, I need about 12 hours of sleep, and my bones and skin still ache. What’s different now is that I feel like I have control over my mind, instead of the other way around. I can observe my thoughts and emotions. Most of the time I’m able to decide how I want to respond. I’ve learned that it’s more effective to respond to myself with kindness. It’s not an easy lesson to be learned. Others have often suggested I be kinder or gentler with myself. It takes practice. It takes failure. It takes getting up and trying again when you think you can’t do it anymore. I used to think that half to most of my life, due to pmdd and ptsd, was a painful waste. I’m sure that I will feel that again, too. But I know I can come back from that. I know I can recover. I know I can stay recovered and I’ll keep doing the work every day I’m alive, until death is out of my hands, until my time has naturally come. I am and will be triumphant in the life I choose to live. #365daysofselfcare#pmdd#pmddawareness#premenstrualdysphoricdisorder#cptsd#selfcare#mentalhealth#recovery#lutealphase
Sometimes I suffer incredibly with PMS. I feel my mood drop and happy, positive, sociable Hollie becomes withdrawn, anxious, depressed and repulsed by my body Hollie. In the past it has affected my relationships and makes functioning in everyday life, for seven days or more, feel like an exhausting up hill struggle. Over the years I’d learnt, for the most, to conceal these feelings, ignore them, just waiting for them to pass accepting my misery. Concluding I can’t reveal them or people will think I am crazy or “a silly emotional woman”.
Last year I watched a video on female fat loss by PT @jamessmithpt (I really recommend it!) and at the age of thirtyfuckingone I discovered the reason behind these feeling - the Luteal Phase. It had a name! I wasn’t making this up! Why didn’t I know about this? I don’t remember learning this in school? Every women should know this about her body!! Why did the doctor just prescribe me antidepressants!?.
In a nutshell, the weeks prior to the bleeding stage in a woman’s cycle her body suffers from a major hormonal imbalance due to first an influx of estrogen, followed by an influx of progesterone. These hormonal changes cause, along with physical things, many changes in the neurological systems leading to extreme pms mood swings and fatigue.
So, I did what I do best and I googled and discovered there was a study done by “J. Tian, P. Bernstein, P. Starkey and S. Thys-Jacobs from St. Luke’s-Roosevelt Hospital Center, College of Physicians and Surgeons, Columbia University in New York that showed a major reduction in the pms symptoms with an increase in calcium. This is particularly true of the symptoms that occur in the third phase of the menstrual cycle – the luteal phase. In this phase the women’s body is flooded with progesterone and this counter balances the increase in estrogen that occurs in the second or follicular phase.”.
I am no doctor or expert, so I am not advising you do this, but I am giving it a go during my Luteal Phase. I will let you know if it has a positive effect 🧡.
The past few days had been scorching hot with temperatures rising up to 41 degrees. I don't know if it's due to the heat or my hormones but my body had taken a beating these past few days. I have been very emotional, sensitive and unsure of my life's purpose. Tonight, I brewed some mint tea and butterfly pea flower with a hint of honey and a dash of lemon. Once cooled, I transferred the mixture into my waterbottle and left it in the fridge, ready to be drunk tomorrow morning at work. Butterfly pea flower can help decrease stress and/or anxiety, boost brainpower and gives you energy. Mint cools your body down on a hot day amd is good to have during the luteal phase of your cycle (pre-menstrual). Love this lil concontion of a drink as its refreshing!💦#forfoodsakesitdown .
I had an irregular cycle for twelve years. I wasn’t diagnosed with PCOS officially and no one gave me any explanations. One time in college I didn’t get my period for a full 9 months and was told not to worry about it. Most of my cycles averaged 3-4 months, which is still so scary and incredibly uncomfortable. Could you imagine PMSing for that long!? Then I switched to high quality, organic, pasture raised, mostly local meat and dairy and read Woman Code by Alisa Vitti of @floliving. Syncing to my own cycle, listening and honoring my body’s hormones, and not letting hormone disrupters or factory farmed, hormone pumped produce enter my kitchen has changed my life. It’s not a perfect 28 day cycle, but it’s pretty close. The best part is knowing what quarter of the cycle I’m on and leveraging my best strengths at the right time. I highly recommend the read. I didn’t read every word, but what I did read taught me things I didn’t otherwise know. Check it out. Also, feel free to drop me all your PMS tips and tricks because my face feels like a minefield and my body like a starving bear. #lutealphase#joyhomemade
💖🌱Sprouted Raw Walnut Cheese Spread with raw garlic Honey, Thyme, &Toasted Black Sesame Seeds 🌱💖
So.... Thought I'd eat one #gfbagel a day... That was until I made a sprouted walnut with honey garlic and thyme cheese spread...?!?! I tried some local cashew cheese and thought " hey, I can make this!" and put together a bunch of #wild#local and #fermented foods together and wholly shin- digs....it's good! Love playing with my food:) •
And yes....still growing basil and thyme in the windowsill, keeping some summer flavored fresh and in the kitchen 💪🏽🔆💖
Your period should be healthy with no spotting before or after. We see many women in the clinic with this and is a sign of potential hormonal imbalances. Spotting before a period generally is connected to progesterone deficiency in the body which is needed to sustain a pregnancy. Often clients will present with an underactive thyroid which can be connected to progesterone deficiency too. Low progesterone can also often be high oestrogen and symptoms such as PMT, tender breasts, mood swings and often bloating can be present. Working on balancing these is important to allow cycles to be regular and balanced but also lengthen the luteal phase too which again is important for holding a pregnancy too. If you experience constant cold hands and feet, you could have a progesterone deficiency but you might also be iron deficient or have an underactive thyroid too.
Sometimes spotting before a cycle can be a sign of cervical erosion too so please get this checked out with your GP/gynaecologist.
Keeping warm is imperative so keep your feet covered with socks all the time especially in winter. Keep the abdominal area warm too. Low progesterone = a cold uterus. You wouldn't cook a chicken in a cold oven so why try to cook a baby in one?
Our services such as fertility massage and fertility reflexology are brilliant at helping balance the body and regulate your cycles too and increasing your body temps as well as progesterone.
If you're struggling with spotting, why not give us a call to see if we can be of any help. We offer a free 15 min call which allows us to see how we can improve your cycles and whether we can help You further too.
Book yours now here https://fertilitybumpandbeyond.acuityscheduling.com/schedule.php?appointmentType=4429734 #period#periodhealth#progesterone#infertility#lutealphase#eostrogendominance#ttc#nutrition#hormonalimbalance#hormonalbalancing#spotting#bodytemperature#destress#relaxing#positivemindset#behappy#staywarm#castoroilpack#FBAB
Today i ended my luteal phase and entered into my flow/menstrual phase. I am experiencing a lot of blemishes and fatigue which typically means that your liver is being taken over by an overflow of estrogen. SOOO...i needed a cleanse. Cilantro is INCREDIBLE for cleaning your liver along with beats and carrots. I made sure i got what i needed today and i feel amazing. Remember that your symptoms aren’t a problem, they’re trying to tell you something. Time to work out with my hubby and then snuggles with our pups and Rieley ❤️ #loveyourself#loveyourbody#womenarebeautiful#nutureyourself#follicularphase#ovulatoryphase#lutealphase#menstrualphase#mybody
During the second half of our cycle, we tend to turn more inwards. We reflect. We are more quiet. Maybe even slightly introverted. Often times people label these mood shifts and natural cyclical rhythm as bad because they make us unproductive. It forces us to reflect and pay attention to our selves which no one has time for in this fast-paced world. If we can shift this perspective, perhaps the imbalances many women face with their bodies can ease up. Maybe we just need to listen closely to what our bodies are saying; flow with the cyclical nature all women are born with; trust and honor its ancient wisdom; and follow that guidance.
"When we routinely block the information that is coming to us in the second half of our menstrual cycles, it has no choice but to come back as PMS or menopausal madness, in the same way that our other feelings and bodily symptoms, if ignored, often result in illness." -Christiane Northrup, MD
Anyone ever use #naturalcycles for their birth control? After years of using the pill, and of being on the pill for a period of 12 weeks no period, I’m ready to switch to something more natural and learn how my cycles actually runs during its phases. I’d love others feedback on Natural Cycles though!
I’ve always had this irrational fear of staring into my own eyes. It’s especially intense at night; almost as if I see someone fierce and passionate whom I’ve never met. Someone wild, intense & exciting. Yesterday, as I journeyed through my inner #femininearchetypes , I realized I’ve embodied the joy of the #maiden , The creativity of the #mother & in stillness, even my ancient, intuitive #crone . And while I’ve always lusted after Her (and adored those who embody Her so beautifully), I’ve neglected my #WildWoman . In my eyes, She is the Fierce One who I see. She is the stirring inside me. The burning desire to dance, sing, be free, without any fucks given about what others think. She is the unfiltered voice of my #lutealphase and where my #leosun lives. She is Me. I see You now, sweet sister. I surrender. 💃🏻🦄✨🧘🏻♀️🐺 🌞 🌚
HOLY SMOKES, feels absurd to say, but having this nourishing meal was better than the gnocchi I ate in Italy yesterday 🤦♀️🤷♀️not that that wasn’t amazing too, but having my first plant focused&&home cooked meal since Amsterdam felt good AF on my mind and body. Really trying to eat super healthy this week before we fly home this weekend to make sure that my cycle is supported when that time of the month hits, that I don’t get sick, that I have the energy to fight jet lag, and the strength to take on moving into NYC. Meals like this are the fuel I need!!! So grateful that my husband is supportive of eating in and eating fresh the next few days even though we are still enjoying our vacation. This was a simple stir fry made with instant wild rice, all organic and fresh veggies we picked up at the market when we got into Luzern including broccoli, carrots, bok choy, onion, l and peppers...the sauce was fresh ginger, soy, and almond butter. Sooo worth it 💯❤️ #cyclesyncing#floliving#cyclesyncingmeals#lutealphase#travellingeats
Carrot ginger turmeric lemon shots
My energy today was shot and my pms rage is on another level
Not to mention this insane, cold wind to top it off
Perfect storm 🌪
Buuut at least I got a juice in ☺️
Watched the @jamessmithpt "Female Fat Loss" vid on Facebook. Followed up with learning about #caloriedeficit and #TDEE so I could work out my #macros
Started training 5 days a week for four months at the end of last year after three kids and 12 sedentary years. Despite training hard, no weight loss. Definitely struggling with the #lutealphase of my cycle.
Know where you are in your cycle! 🙌🏼 We are definitely a product of our environment, our cycles mimic this perfectly (28 days, same time as the moon’s lap around us!). I’ve been using the lunar cycle to explain the menstrual cycle for nearing 15 years now. How wonderful to know nature has our back!
But if your cycle doesn’t match up or your phases are a little about the shop, don’t worry it’s your body just trying to tell you so. Be an observer of your signs and symptoms and learn just how to play them to your advantage. 🌟 via @shomotawomen.
Pumpkin soup is perfect to support your luteal phase. You can mix in other veggies without really tasting them. Combined with a yogi tea for women’s balance makes the perfect winter dinner 💕 Live your seasons and you’ll love your seasons ❄️💕
Good for dinner because it’s low carb and doesn’t make your blood sugar spike.
Lots of herbs
Little bit of lemon
Sore boobs?? Must be my luteal phase! Through cycle syncing I’ve been able to improve most of my PMS symptoms, but my poor boobs still hurt most months. I’ve started increasing my evening primrose oil supplement dose and filling up on almonds (vit E!). Both said to help with that pesky premenstrual boob pain! What works for you??
Happy cycle syncing Hanukkah!! I made latkes, traditional potato pancakes, with a luteal phase twist: sweet potato, apple and gluten-free rice and potato flour 🙌🏼 I also fried them in avocado oil. Avocado oil has a higher smoke point than olive oil, so there’s less risk for toxins when cooking with high heat. 🙌🏼
Simple and satisfying. With a farmers market visit scheduled tomorrow my fridge is looking a little bare. I always have gluten free bread alternatives and cooked frozen lentils in my freezer. With a quick blitz of chickpeas and other ingredients I've made fresh hummus. The wraps are 99.5% corn tortillas (0.5% sea salt) found at my organic shop warmed briefly on a griddle pan. Plus some organic cucumber, tomato and radish found in a sad fridge. Cycle syncing that's gluten, dairy and soy free doesn't always need to be fancy feasts. Happy Saturday friends, I hope your day is recharging and restful at this busy time of year 😘 #vegan
Combat #PMS and #inflammation with a dose of tasty #turmeric .
Turmeric has been used for centuries for its medicinal properties and in more recent years, this beautiful bright yellow spice has deservedly become all the rage on the health scene. Here’s why:
It contains a compound called circumin, found to prevent the action of an enzyme responsible for converting environmental toxins into carcinogens within our bodies. Many of us are dealing with chronic inflammation in our bodies due to internal and external stresses such as sleep deprivation and processed foods, along with those high in sugar. #Menstruating#women may find inflammation to be worse during the #luteal phase of the cycle or if taking the #contraceptive pill. A recent study published in the Journal of Women’s Health found that higher levels of a biomarker of inflammation are associated with many #PMS symptoms such as abdominal cramps, back pain, cravings, weight gain, bloating and breast pain. Through consuming turmeric on a regular basis we can help to support our connective tissue, promoting anti-inflammatory responses within our bodies. This turmeric latte recipe contains coconut oil and black pepper which enhance the bioavailability of curcumin. As #drjolenebrighten recommended on the #betterbellyproject if you’re dealing with digestive issues such as #sibo (and do not have gall bladder issues), it may be beneficial to your gut to enjoy this drink in the eve and fast for 12 hours after to allow your body to enter ketosis and to stimulate your migrating motor complex.
Ingredients: 1 cup almond or coconut milk, 1 tsp. coconut oil, 2 tbsp. ground turmeric, pinch of black pepper, sweetener (optional according to taste preference)
Directions: Stir all the ingredients together in a small saucepan. Cook using a medium heat for 2 minutes. Enjoy :) #turmeric#turmericlatte#hormonalbalance#hormonalhealth#guthealth#healthyliving#losangeles#ketosis#bedtime#healthyhabits#antiinflammatory#lutealphase#pms#foodasmedicine#stressrelief#sibo#digestion#womenshealth#cramps#bloating
Here’s to feeling balanced all month long. By enjoying root veggies during our #lutealphase we can help our bodies remove some of that extra estrogen. Check out the link above for the delicious and simple recipe! 🍠🥔🥕
Did you know that there are over 300 varieties of asparagus, 20 of which are edible?! Asparagus is rich in protein, potassium, vitamin K, folate, vitamin C, B-vitamins (notably B6) and fiber. This beautiful green is a great #antiinflammatory food and important for #digestive health due to its inulin content, which is beneficial for our #gut microflora. As Alisa Vitti of #floliving explains, in the #luteal phase of our cycle, right after we #ovulate and before our period, asparagus which is rich in aspartic acid, can help prevent #fatigue and combat low libido. What’s more vitamin B6 can support our production of #progesterone and reduce our #estrogen levels.
Ingredients: 1 bunch asparagus, 1 tbsp. ghee, 2 cloves garlic, 1 tsp. fresh lemon juice sea salt and pepper as desired.
Directions: Grill up a bunch of asparagus until cooked through. Remove from heat and drizzle ghee, pepper, crushed garlic and lemon on top before serving.
Bananas are loaded with vitamin B6, which may help increase cervical fluid and lengthen a short luteal phase 🤘🏻💛 (Luteal phase is the time between ovulation and your next period. It needs to be at the minimum 10 days in order to get pregnant. If you are having short luteal phases it could be a sign your body isn't making enough progesterone. Other causes for a short luteal phase are PCOS, thyroid disorders, obesity, anorexia, excessive exercise, aging and stress) Also we can just all agree how awkward it is to take a picture of a banana 😬🙈😂🤘🏻🍌 #banana#anovulation#ovulation#lutealphase#ttc#ttcjourney#honestmotherhood#secondaryinfertility
#lutealphase love. I’ve found that this phase, in particular, is the most important for me to fully honor- with #lutealmeals , movements and work/life choices. It’s easy to flow through the #follicular and #ovulation phases without strong attention to detail, but an un-supported luteal phase means a rough #menstrual phase (think PMS, cramping, mood swings, anger, breakouts & tears).
I’ll eat on This luteal support soup throughout the week. It was so easy to heat up and bring in a big coffee thermos for our #parkpicnic ! .
It’s garbanzo beans (cooked fresh, not canned), Riced cauliflower, broccoli & carrot slaw, cabbage, ginger, garlic, coconut aminos, veggie stock, green curry & I add a little cayanne or organic #siracha when I want some spice. .
I threw some over rice last night for John & the boys too! .
Monday Meal Prep: Uber Long Luteal Phase going into Menstrual. I don't know about ya'll but the holiday sweets and maybe a bit of stress 😁? has prolonged my Luteal phase by a couple days. I'm slowing down this week and being more mindful about what I'm eating. I've been finding that I'll eat a lot of chocolate when I'm stressed and overthinking or when I'm tired and not listening...:) seem to be pushing life in one way or another last couple weeks, so here I am Monday, a fresh start and a whole lot of goodness! What's on the menu???
From center, clockwise:
- #Congee ... Oh yes, Chinese porridge with wholesome bone broth. Having it for breakfast with an egg, some chives and sprouts = the best way to start you day! 😋 Congee is great because it can be savory or sweet and both ways are equally as delicious! -Wild Currant Cranberry Vegan Cheesecakes...why not? So good!
- triple dark chocolate coco...😋 it get healthier from here, I swear! -White Pine Kombucha for a prebiotic boost -Garlic for my garlic honey -Gluten Free Sandwich Loaf - a shot of beets and horseradish on just about everything and anything -Spicy Guacamole with the roasted Thai peppers with baked kale chips ( chefs tip- keep the avocado pits in the guac for longer freshness and less brown guac)
- some delicious #butternut bisque soup for these chilly nights made by @pawelsmal - thank you! Warm and cozy line up for a more restful week 💖🌱💖 #hormonalhealth#hormones#womancode#weeklymealprep#lutealphase#menstrualphase#bonebroth#glutenfree#forage#takingcare#selflove
This week I’m following the #radicalselfcarereset as part of prioritizing my self care, which is so important, especially as I get ready to fly home for a fun packed Christmas.
Check out @radicalselfcareproject They have some great ideas, and the radical self care journal is super cute (purchase online). Don’t forget to sign up to their emails for some invaluable tips, inspiration and meditations to help make self-care fun (not always the case with us chronic warriors!) .
My focus this week is on grounding and relaxation, to try and keep my vata energy from flitting around in all kinds of excitement and mis-direction of energy! I’ll be focusing inwards and journaling on some of my fears which I’m working on releasing. And finally I’ll be soothing my nervous system with #moonmilk and my trustee @skinnectar chamomile & ylang ylang oil.
Follow along on this mini 8 day self care reset, and don’t forget to join in yourself x.
Yesterday I was feeling the mood swings that come in for me during the luteal phase so instead of doing a full workout at the gym with William I took it easy and put on my headphones and walked uphill for 30 minutes while listening to a podcast. Will said I was smiling ear to ear walking LOL I didn’t even realize how nice it was. Needless to say, I didn’t Want to cook so I ordered out a Tico salad from Otro Cinco... mixed greens, cabbage, black beans, avacado, crispy tofu, and an orange ginger dressing. I didn’t realize it came with cheese so I picked the cheese and most the crispy tortilla strips off. The combo of the healthy fats, beans, and probably 6 pieces of tofu I ate filled me up and didn’t make me feel bloated or weighed down 😊 take-out doesn’t have to be that unhealthy! #lutealphase#cyclesyncing#floliving#lutealphaseexercise
I downloaded this free menstrual cycle calendar from @_clairebaker_ I love it 💕and I keep it on the fridge - that way I always remember to fill it out 🙈 - and there’s the added bonus of my girls asking what it is.....great little opportunities to share basics with them.....and my husband can also have a little snapshot into where I’m at 😉.....how do you keep track of your cycle? #nocycleshame
Wild Black Raspberry Lemon Balm Shrub Recipe! This delicious drink utilizes the highlights of my summer- lemon balm and wild black raspberry, mmm:) for those of you new to shrubs, it is essentially a vinegar based drink that pulls medicinal properties out of herbs that are fermented in it vinegar. A second ferment can also be used to include fruit of your choice. #LemonBalm has been my go-to plant this past year. It's in the mint family, aids in digestion, can brighten and lighten your mood, and has a fresh mild lemon herb taste. It also helps bloating, so for those of us in #lutealphase or #menstrual phase this could be a great support for our bodies and our moods 😊 spiritually lemon balm is known for self expression🔆 a safe and nourishing herb to use, so great to incorporate into teas, deserts, salads and vinegars. 💖 I first learned how to make shrubs from Ellyn Shmidt from the Resiliency Institute. It's a great drink that aids digestion- I love it so much I've been making them all summer long and want to share with you one of my favorites😊
Wild Black Raspberry Lemon Balm Shrub:
2-3 cups of chopped fresh lemon balm, apple cider vinegar, mason jar ( I use 16oz ones), parchment paper, 2" organic ginger root chopped, 1/2 cup of wild black raspberries mashed.
Place the chopped lemon balm into the mason jar and pack it in about 2/3 of the jar. Fill with apple cider vinegar. Place a piece of parchment paper over the top ( so that the metal doesn't react with the vinegar causing it to discolor to a black color), and cap it tightly. Place in cool, dark place for 6 weeks.
Strain the lemon balm leaves. Place mashed black raspberries and chopped ginger in vinegar. Recap and place in dark area for 1 week. Strain fruit and ginger and place in fridge. This is a concentrate, so use a tablespoon of vinegar to 3 cups of water. You can always adjust the strength depending on taste:) enjoy the goodness of summer throughout the year and as a winter pick me up! Смачного! 💖🐝🔆 #shrub#ferment#lemonbalm#herbs#plantpower#herbalism#foodasmedicine#preventative#vegan#glutenfree#guthealth#hormonalhealth#digestion#foraged#midwest#chicago#perenialfood#loverencollections
Working from home today means I can enjoy lunch in my back yard with a side of home grown bay leaf 🌿. I'm often tired and grumpy at the end of my luteal phase - means working from home is ideal, I can stay comfy and get stuff done! Current mood calls for an easy fresh salad bowl. Ingredients are all luteal (except olives 🙊) and help my liver and large intestine flush out hormones before the menstrual phase commences. All organic and sourced from the farmers market 🍍 In my bowl is cucumber, fermented cabbage, radish, celery, homemade hummus topped with sunflower seeds and olives for something salty. Underneath is a bed of mixed lettuce drizzled with olive oil and lemon. It's so important to listen to YOUR body. If your not feeling it make life easy for yourself and have no guilt. Guilt ain't good for anything inc hormones, self care erryday damn day 👊🏼
Early morning walks are easy when I live here! I feel so good when I don’t push myself into running when I’m in my lutéal phase...... we all know how to exercise well when we listen to the intuition of our body’s. ✨💕🥚💃