I worry that many people feel health and wellbeing isn’t for them because they don’t have a lot of money for expensive ingredients, classes, crystals or workout gear. Or they don’t see anyone that looks like them speaking about health and wellbeing topics that are […]
In my conversations with women from all walks of life, I often get asked about food and what to eat. Not surprising, considering my profession 🙂 The question I get asked the most is usually phrased something like this: “what should I eat / what shouldn’t […]
Do you feel like you’re on an emotional rollercoaster throughout your menstrual cycle?
Do you suffer from mood swings, acne, fatigue and nausea in the week before you get your period?
Maybe it’s time to try seed cycling to address this hormone imbalance.
Despite specialising in this area and helping my clients improve their menstrual and hormone health, I realised a few months ago that I had to address my own hormone health. You see, I was ashamed of the hormonal acne I would get like clockwork in the week before my period. I thought to myself, “how dare I give my clients advice, when I’m struggling with the same things myself!?!”
Hormone acne is a sign of imbalance between progesterone and estrogen, so I decided to try seed cycling as a way to bring my hormones back into balance.
If you’re new to seed cycling, or wondering about the detail behind it, here’s a great guide that I’ve written up.
In a nutshell, even though your menstrual cycle is split into 4 phases, the main principle behind seed cycling is splitting your cycle into two – day 1 – 15 (with day 1 starting on the first day of your period) and 16 – 28 (or however long your cycle actually is).
In the first part of your cycle, you’ll be taking a tablespoon of flax seed and a tablespoon of pumpkin seed each day. This supports estrogen production.
In the second half of your cycle, you’ll be supporting progesterone production by taking a tablespoon of sunflower seeds and a tablespoon of sesame seeds each day.
Seems pretty straight forward, doesn’t it?
I decided to add the seeds into my morning smoothie so that it would be easy to integrate into my morning routine and I wouldn’t have to think about it for the rest of the day. Luckily, I had all the seeds already on hand in my kitchen cupboard, so I moved them to my kitchen counter so I would remember to add them to my morning smoothie.
So far, I’ve been doing seed cycling for three cycles, and it’s taken 3 cycles to see any difference in my skin. I have to admit that when I continued to breakout after the first round of seed cycling, I was very disappointed. I decided to keep going, knowing that it takes time and patience to bring balance back to sex hormones.
So I plunged into the next round of seed cycling, which by this point, had become a habit. As long as I had my morning smoothie, adding the seeds was an automatic action that I didn’t need to think too much about.
Cue my disappointment, when my next luteal phase arrived and so did the pimples on my chin and around the lower right hand side of my mouth and cheek.
Nevertheless, I persisted.
I looked at my skin in the mirror this morning and realised that my usual luteal phase spots hadn’t appeared. And I did a little cartwheel of joy inside!
I’m taking a wait and see approach to the seed cycling and will probably continue to do it for at least three more menstrual cycles to continue to balance my hormones and support my skin health.
Would you try seed cycling to support hormone balance, skin health and your menstrual cycle?
If you want to have an in-depth conversation about way I can help you support your hormone, skin and menstrual health and feel more in control of what’s happening in your body, book a free 30 minute hormone health review by clicking this link!
Photo by Cathal Mac an Bheatha on Unsplash
It’s nearly Pancake Day and I’ve been avidly testing out my pancake recipes. Actually, who am I kidding? I love pancakes and we eat them nearly every weekend!
While plain pancakes are great, I love adding different ingredients to them to give them a healthy twist.
Sweet potatoes are wonderful to add to pancakes. They add a lovely moistness and a depth of flavour, especially with the cinnamon.
Makes 15-20 pancakes
What you need:
200g plain flour
1 tsp baking soda
1 tsp ground cinnamon
15g melted butter
200g steamed sweet potato
2 eggs, separated
200ml almond milk
1/2 tsp olive oil
How to make it:
- Peel and roughly chop the sweet potato. Steam until they are soft and tender. Put them into a bowl, mash and set aside to cool.
- Melt the butter under low heat, ensuing it doesn’t begin to brown. Set aside when melted.
- Combine all the dry ingredients into a bowl. Mix until the flour, baking soda and cinnamon are fully combined.
- In a separate bowl, combine the mashed sweet potato, egg yolks, almond milk and melted butter.
- Whisk the egg whites until they form foamy peaks. This helps make the pancakes light and fluffy. Set aside.
- Form a well in the middle of the dry mixture and slowly add the wet mixture, gradually mixing them all together until they form a smooth, thick batter.
- Slowly fold in the egg whites to add more air to the batter. Leave to stand for a few minutes.
- Put your cast-iron pan on your stove on medium heat.
- Turn your oven on to 170C.
- Take your olive oil and brush it on to the surface of the pan so it’s lightly coated.
- Take an ice cream scoop and add heaped portions of the batter to the pan. Depending on the size of your pan, you should be able to make 3 or 4 pancakes at a time, taking care to keep them evenly spaced.
- Let them cook for 2 minutes or until they start bubbling on the surface. Flip them over and cook for 1-2 more minutes. Repeat until all of the batter has been cooked.
- While you’re cooking the pancakes, put the already cooked pancakes on to a plate and slide them into the oven to keep warm, covering them with tin foil so they don’t overcook.
- Serve with a dollop of maple butter or maple syrup. You can also add some chopped banana or fresh blueberries.
I’ve been thinking a lot about resolutions and intentions this week. January rolls around and a lot of us put pressure on ourselves to build a list of resolutions that are mostly about things we should improve about ourselves. Problems we should resolve about […]
Have you heard about alternate nostril breathing?
This is an incredible way of shifting your nervous system from fight or flight stress mode to rest and digest, relaxation mode.
You’re essentially breathing consciously, taking in more air and reducing your blood pressure.
I decided to try it after reading so much about it. Here’s how you do it:put your thumb over your right nostril and take a deep breath in through your left nostril. Hold, covering your left nostril with your index finger. Release the breath through your right nostril. Repeat, taking the breath with your right nostril.
I found that I was much calmer after doing this and any anxiety I was feeling started to drift away.
Try it and let me know how you feel!
I’ve been talking about shifting mindset away from thinking about ‘surviving’ the holiday season towards enjoying the holiday season. Here are 6 ways to mindfully enjoy the holiday season without throwing all your health and fitness goals out the window. 1. Remember your long-term […]
This is the time of year where we get invited to loads of parties and enjoy ourselves (maybe a bit too much!). It’s totally normal to want to let your hair down and relax some of your ‘food and alcohol rules’.
Many people have the mentality that the holiday season is something to survive, rather than enjoy. Can you relate to this at all? Maybe you’ve grown up associating food with pleasure and fun, so subconsciously you fear that if you don’t eat a lot, you won’t have a ‘happy Christmas or Hanukkah’. It’s easy to slip into a ‘one more won’t hurt’ mindset, thinking that you’ll deal with any consequences in January.
What if you could have it both ways? What if you could enjoy the holiday season without going into January feeling the results of excessive eating and drinking?
I like to be really clear with my clients about what has driven the feeling of needing to do things to excess at Christmas and these four themes always seem to come up:
1. Portion control: They felt like they’ve waited all year for the holiday season and all the festivities surrounding it, so they give themselves a license to be excessive and not hold back. That means mass quantities of roasties, Quality Street, snowballs and festive cocktails – more is more at this time of year!
2. Social life: Family commitments, work lunches and endless parties mean that opportunities to eat and drink excessively are everywhere, sometimes on a daily basis. And regular hangovers add to the urge to order in unhealthy takeaways and veg out on the sofa.
3. Sedentary lifestyle: A busy social life means exercise routines tend to get put on the back burner as clients decide to wait until January to get back on the treadmill / bike / yoga mat.
4. Mental ‘hall pass’: Willpower seems to go out the window at this time of year, with clients telling themselves it’s fine to binge, they’ll just sort it in a January diet / detox.
Can you relate to any of these themes?
What if I told you that you don’t need to ‘survive’ the festive season? That you could enjoy this time of year without needing to go on a mad diet / detox in January? As long as you have some strategies in place before the festive season, there’s no reason why you can’t start the New Year looking and feeling fantastic.
As a qualified nutritional therapist, I work with clients to take control of their relationship with food and plan how to get through times when overindulgence might feel hard to resist.
Make a commitment to your future self by booking a FREE call with me to see how I can help you take control of your relationship with food and reach your personal health goals. Click here to book a 20 minute call with me or get in touch via email.
Self-care has been a big topic this year and rightly so. It’s a nice way to do little things to take care yourself to reset amidst hectic lives and uncertainty. Self-care doesn’t have to cost anything and I worry about the commercialisation of this […]
It’s December, which means that the tree is up, we’re playing Christmas tunes non-stop and my husband goes on his daily mince pie extravaganza. I’ve been working hard to bring you my first Holiday gift guide, with different themes, where I give you gift […]
It’s party season again and I want to assure you that it is indeed possible to have lots of fun and celebrate without compromising your health. Here are some easy tips to keep you healthy and mindful throughout December and help you go into the new year feeling good.
1. Don’t try to diet over the festive period. Unless you have an iron will, there are simply too many temptations, from alcohol fuelled parties to mince pies at every corner. Try setting a maintenance goal instead. This is more realisitic, much more achievable and will give you the freedom to enjoy yourself with the feelings of deprivation or the pressure to rebel.
2. Plan your food. Normal routine tends to go out the window over the holidays. Planning your meals is a way to make sure that you don’t forget about yourself, that you still have the right food in the house and you can still make good choices. All it takes is a few minutes of thought and preparation. Download my meal planning guide to make things a little easier!
3. Keep exercising. If your usual classes aren’t running, choose other options instead, such as brisk walking with friends and family, a family football game or an at home yoga session.
4. Don’t go to a party hungry. If you do, you’ll be fighting your body’s urges for sugar and will likely fill up on canapés and cakes. Have a snack such as an apple with nut butter or carrots and hummus before you go.
5. Watch your portion sizes and check in with yourself throughout your meal. It’s easy to let your eyes be bigger than your stomach and overfill your plate. Eating mindfully and being aware of how quickly you’re eating will ensure that you avoid overeating.
6. Make good alcohol choices. Avoid creamy & sweet drinks and try to drink alcohol with food to reduce the impact of the sugar and alcohol on your blood stream.
7. Drink plenty of water. Try alternating one alcoholic drink with one glass of water. This will slow down your alcohol consumption and improve how you feel the next day.
8. Be gentle with yourself. If you do overindulge, enjoy it and then get back on track at the next opportunity.
9. Try to have a few days in the week when you don’t drink. Too much alcohol is very hard on your liver, so a few days off during the party season will prevent you from burning out by the first week of January.
10. Have fun!