Tips for the Autumn Transition

As we enter September, the earth begins to shift. You may notice an early morning chill hanging in the air, the trees slowly beginning to release their leaves, the soft change of colours, and the sun sinking a little sooner each evening. As human beings, we too feel this stirring deep within. When we slow down and tune into our body, we remember just how connected we are to the earth and her rhythms. And when we can attune ourself to nature’s cycles, we bring harmony and balance within and without.

As we ease into this new month, celebrate the remainder of Summer’s abundance, savour the last few days of warmth, and welcome the Autumn season with open arms.

In Traditional Chinese Medicine, the special period of time between Summer’s ending and Autumn’s beginning is known as “Late Summer”. This fifth season is a particularly significant period, as the fading warmth and coming darkness can be a shock to our system. Late Summer represents the Stomach and Spleen, and imbalances in this area can lead to low energy, digestive troubles, and blood sugar imbalance. In Vedic culture, the beginning of Autumn is ruled by ‘Vata’, and imbalances can lead to poor circulation, internal and external dryness, low body temperate, and feeling ungrounded, unsettled. flighty, and spacey.

While I deeply love this time of year, I also acknowledge the importance of intentionally supporting ourself through seasonal transitions by implementing small shifts in our day-to-day routine. The following tips offer extra support to our body, digestive health, internal warmth, and emotional well-being during this time, and make the significant transition just a little easier.

• Forgo cold water, and instead sip on herbal teas, warm water, and broths throughout the day. While cold liquids can lead to stagnation and slow digestion, warm liquids increase internal warmth and awaken our digestive “fire”.
  
  
  

• Begin to incorporate warmer foods & meals each day, such as roasted root vegetables, winter squashes, pumpkin, porridge, soups stews, and stewed or baked fruits.
  
  
  

• Include grounding herbs like nettles and warming spices such as cinnamon, ginger, & nutmeg to increase internal warmth and circulation.
  
  
  

• Favour local, in-season produce. The plants that grow in your area during this time of year contain the optimal nutrients and energetic qualities needed to support our bodies this season!
  
  
  

• Cook with healthy fats such as ghee, olive, coconut, and avocado oil, and incorporate organic nut and seed butters to prevent dryness and promote lubrication
  
  
  

• Carve out moments of stillness in your day-to-day life, and practice grounding rituals such as forest walks, forest bathing, journaling, time for reflection, warm baths with epsom salts, and Yin yoga. These gentle practices cultivate a sense of internal peace, and balance out the airiness of “Vata” energy.
  
  
  

• Create a nourishing and restorative evening routine with candles, soft music, cozy blankets, and a favourite book. As your body begins to crave extra sleep, honour it.

Probiotic Oat Clusters and a Homemade Coconut Yogurt Recipe

Today, I’m sharing a three-ingredient coconut yogurt recipe, and some exciting news!

My favourite granola company in the whole universe, Rawcology, just released a new product that I’m over the moon excited about. Oat Clusters, infused with probiotics! Rawcology is a Canadian-owned family business with a mission to create nutritive, organic plant-based snacks from mother Earth’s goodness. If you follow me on Instagram, you’ll know Rawcology is a much-loved part of my morning ritual. I sprinkle their Sprouted Grain-free Granola atop smoothies and yogurt bowls, and eat the Superfood Coconut Chips straight from the bag. One way or another, Rawcology makes it into my meals almost daily!

Their newest product - Oat Clusters with Probiotics - is for those looking to support the gut and improve digestive health. With just a handful of whole-foods ingredients and nothing funky, this granola makes the dreamiest breakfast addition or satiating afternoon snack. The oat clusters are gently sweetened with a touch of coconut sugar - not overly sweet like many store brought granolas. They also come in three flavours - Berry Burst, Apple Cinnamon, and Chocolate. Made with gluten-free oats and infused with probiotic cultures, nutritive seeds, pink Himalayan sea salt, and virgin coconut oil, the clusters offers 1 billion live cultures per serving, and only 5 grams of sugar. Delicious, whole-foods based nourishment.

You can currently find the oat clusters in-person within B.C. at Pure Integrative Pharmacy, Victoria’s Health, Treehouse Health food, and Healthy Treasures (with more to come!) and online at Well.ca, NaturaMarket.ca, Amazon.ca, and Rawcology.com. If purchasing through Rawcology’s website, use the discount code “HANNAH10“ at checkout for 10% off all products!

Including probiotics in our diet is incredibly important for our overall health and well-being. Probiotic-rich foods feed the gut-microbiome, promoting a diverse selection of good gut bacteria. Research now shoes our gut is the centre of the entire body, connecting and affecting every other bodily system. A well-functioning gut not only supports digestive health, but also affects our immune system, cognitive function, mood, memory, inflammation levels, hormone production, blood sugar balance, and more. Probiotic-rich foods play in essential role in helping these systems flourish!

To learn more: follow Rawcology on Instagram, at @rawcology!

Coconut yogurt is a fermented food, providing another excellent probiotic source. Let’s learn how to make it!

After choosing to remove dairy from my diet many years ago, cultured coconut milk yogurt quickly became a favourite alternative. Using full-fat coconut milk instead of dairy, this yogurt is easy to digest, filled with nourishing fats, and completely plant-based. While there are plenty of coconut yogurt brands on the market, many contain added fillers, preservatives, and hard-to-digest gums. Thankfully, making your own is SO simple, and only requires a few easy ingredients. All you need is a can of full-fat coconut milk, a clean class jar, a couple probiotic capsules, a thickening agent, a wooden spoon, and a mesh cheese cloth.

For this recipe, I like to use either organic full-fat canned coconut milk or coconut cream. Look for a coconut milk that contains minimal ingredients (coconut and water) and comes in a BPA-free can. I recommend staying away from coconut milk with added fillers. For the probiotic, I used two capsules of Genestra Brand’s HMF Intensive 25 billion probiotic supplement, for a total of 50 billion CFU per jar. These are the same probiotics I take nightly! I recommend using a high-dose probiotic for this recipe to be most nourishing and effective.

Once the mixture is prepared, ferment the yoghurt overnight for a minimum of 24-48 hours. My yogurt is usually ready within a day or two during these hot summer months, but it will likely take longer in the winter, or a colder home.

After the yogurt is fully fermented, I like to add a thickening agent right at the end. This helps achieve a thicker, creamier consistency. Agar is my thickener of choice, but arrowroot starch or gelatine work too. Agar is a natural vegetable ‘gelatine’ obtained from red algae, while arrowroot starch comes from tropical plants. Both are lovely plant-based options!

When your yoghurt is ready, feel free to stir in maple syrup, raw honey, pure vanilla extract, or stevia to sweeten. This yoghurt is SO yummy topped on oats, mixed with fruit, and paired with Rawcology’s Oat Clusters. It’s a must-try duo!

3-Ingredient Coconut Yogurt Recipe

• 1 can organic full-fat coconut milk or coconut cream

• 2 probiotic capsules (for a minimum of 50Billion CFU) - make sure they don’t contain pre-biotics!

• 1 tbsp agar or arrowroot starch

• Optional - pure vanilla extract, maple syrup, honey, or stevia to sweeten

• Rawcology Probiotic Oat Clusters for topping (use code HANNAH10 for 10% off order at checkout)

Method

In a clean, thoroughly washed glass jar, add the coconut milk. To ensure your jar is sterilized, wash with boiling water prior to use. This will decrease the likeliness of contamination during fermentation, which results in moldy yogurt!

Open two probiotic capsules, and empty power into the yogurt. Mix well using a wooden (or plastic!) spoon until smooth. Avoid using a metal utensil, which can negatively react with the probiotics!

Cover the jar with a thin layer of cheese cloth, secure with an elastic band, and place in a warm part of your home. Let sit for a minimum of 24-48 hours to ferment. You’ll see little bubbles begin to appear, and the yogurt will slowly grow thicker. This is a good sign! Depending on the brand of coconut milk you use, separation will likely occur. This is normal.

Once the yogurt has fermented to your liking, remove the cheesecloth and stir in 1 tbsp agar or arrowroot starch to thicken. Place in the fridge to chill. As the yogurt cools, it will continue to thicken.

When ready to serve, feel free to stir in a touch of vanilla and whichever natural sweetener you prefer. Combine in a bowl along with fresh or dried fruit, berries, nuts or seeds, and Rawcology’s Oat Clusters of choice. This is what breakfast dreams are made of!

This post is lovingly sponsored by Rawcology. Thank you, Rawcology, for making Wholistically Hannah possible!

Plant-Based Strawberry 'Ice-Cream' Bars (Raw, Vegan, GF)

A light and fruity plant-based twist on a favourite summer dessert! I’m alllllll about the raw, no-bake treats this time of year. I have absolutely zero desire to turn on the oven as the days grow warmer, and these bars are the perfect solution. Made with fresh California strawberries, ripe frozen bananas, and creamy coconut butter, these plant-based “ice-cream” bars make the most decadent (yet nourishing!) snack on a sunny afternoon.

These gorgeous bars are made in partnership with California strawberries, which are in peak season! Strawberries hold childhood nostalgia for me. They’re reminiscences of warm June days in the garden, and picking bountiful sun-kissed berries. It may still be Spring, but warmer days are fast approaching. And these sweet, juicy, vitamin-c rich fruits hold the first taste of summer.

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RECIPE

Ingredients

Base

• 1.5 cups walnuts

• 1 cup dates

• ½ tsp vanilla extract

• Pinch of sea salt

Filling

• 1 heaped cup California strawberries, frozen

• 2 ripe bananas, frozen and cubed

• ¼ cup coconut butter, softened

• ¼ cup pure maple syrup

• 1 tsp vanilla extract

Method

For the base

1. Line a tupperware container or small square baking dish with parchment paper.

2. Combine walnuts, dates, vanilla, and sea salt in a food processor, and blend until a sticky mixture forms.

3. Press mixture evenly across the dish to form the base. Pop in the fridge to firm for 30 minutes.
   
   

For the filling

1. In the food processor, combine frozen bananas, California strawberries that were frozen in advance, maple syrup, and vanilla.  Blend until mixture begins to puree.  Add the coconut butter, and continue to process until smooth.

2. Transfer the filling to the dish and spread evenly over the prepared base.  Optionally, top with additional sliced California strawberries or any other toppings you’d like.

3. Place in the freezer to chill for approx. 2.5 hours.  Once fully set, slice around the edges to remove from the dish, cut into squares, and serve!  While the bars are best eaten on the day of making, they can be kept in the freezer to preserve.

This post was lovingly sponsored by California strawberries, but all thoughts and options are my own. Thank you, California strawberries, for making Wholistically Hannah Possible!

Simple Ways to Care for Mother Earth

Mother Earth. Our home, our care-taker, our sanctuary, our life. The planet that provides infinite beauty and offers endless abundance. We live in a co-creative relationship with nature. Our livelihood and hers are Intricitly intertwined, from the cycles that exist within and without, to daily, monthly, and seasonal rhythms. From the beginning of time, mother earth has been the foundation of life itself. And in return, it’s our responsibility to show her this same love, care, and deep respect.

Now more than ever, earth needs our support. With the rapidly shifting climate, it can feel daunting to even know where to begin. Sometimes, I feel powerless. Like my actions won’t make a difference. But then I remember - every little gesture, no matter how small, has a ripple affect. It starts with us. Within our home, our circle, and our community. We are all connected, and the tiniest of steps create the most profound change over time.

Plant a garden

The idea of growing my own food used to be intimidating. Turns out, it’s much easier than I ever imagined! With the help of google, a simple gardening book, or a knowledgable friend, anyone can become a home gardener. All you need is the willingness to try, and a little patience! Growing our own food is beneficial to mama earth in so many ways; from combatting food shortages and utilizing otherwise wasted green space, to promoting soil biodiversity and enhancing food sustainability. Gardening is also incredible for our personal health:

• Organic gardening offers an affordable and accessible way to obtain an abundance pesticide-free produce.

• Fresh vegetables and fruits are more nutritious than ones purchased from the grocery store.

• Soil is rich in trillions of microorganisms to support a healthy gut.

• Fresh air and nature enhances overall well-being. Plus, I personally find something so therapeutic about digging your hands deep into the earth.

If you live in an apartment or don’t have access to land, do not fear! Gardens are not limited to large backyard spaces. A balcony or little patio is all you need to grow a diversity of potted produce. Even a sunny window offers a lovely spot to start growing your own mixed greens or fresh herbs.

Eat locally + in season

Seasonal eating has been apart of traditional cultures since the beginning of time. Long before the industrial age, the only option was to eat foods that could be foraged, gathered, caught, or grown. While times have changed dramatically, this practice still continues to offer incredible benefits for both the planet’s health, and ours! Large amounts of energy and resources are used to transport and ship products from across to the globe. While it may be tempting to eat tropical fruits in the middle of winter (I’ve definitely been there!), our bodies really do thrive off foods that are naturally in season. By shopping local, we support the small business in our communities, decrease our environmental footprint, support optimal digestive health, and naturally obtain the nutrients we need for the season we’re in.

Reduce meat + seafood consumption

Factory farming and fishing is descructive to both the land and ocean in a multitude of ways. Exntensive amounts of resources (land, water, and crops) are sacrificed to keep up with the global meat and dairy industry, resulting in deforestation, water shortages, and the release of excessive carbon dioxide into our environment. These resources, if left untouched, offer potential to support in-need communities all over the world. Factory fishing is harmful to the health of our ocean floors, coral reef, and sealife diversity - all essential contributors to the production of the air we breathe. Fishing also produces large amounts of by-catch, harming the ocean life and endangering entire species.

By no means do you have to go vegan to make an impact. Every being is unique, and there is no one size fits all. I personally still eat small amounts of animal protein. It’s what my body needs in this life stage. Instead, I simply choose to make an abundance of plant foods the foundation of my meals. This is a more realistic, sustainable, and less restrictive approach. If you do feel best continuing to incorporate occasional high-quality animal protein, view it as a ‘condiment’ rather than the star of the show.

Shop second hand

Everything we need already exists in this world. From clothing and furniture to books and household items - the options for purchasing second hand are truly endless! I still love to splurge on a brand new clothing item or gorgeous piece of furniture every now and then. But over the years, I’ve found second hand shopping to be incredibly rewarding. Purchasing second hand allows me to find pieces that are truly unique. It’s helped me cultivate my own style, and discover what I inherently love. There’s something SO rewarding about thrifting the perfect pair of vintage jeans, or finding a unique piece for your home. And you can feel extra good knowing that you’re loving on mother earth, too. Some of my favourite places to shop: local thrift stores, refurbished furniture stores, garage sales in the Spring time, and online markets (like Facebook Market Place and Craigslist!)

Switch to non-toxic products

Conventional cleaners, body care, makeup, and household products contain dozens of harmful chemicals and additives. These toxins leach into our air, water, and environment, harming wildlife, the planet, and human health. Switching to non-toxic alternatives might sound daunting, but it doesn’t have to happen all at once! Start slow by using up what you have, then simply replacing each item with a greener, cleaner alternative. Be mindful of ingredients, and watch for greenwashing on product labels. Before I make a purchase, I always look the product up first on Environmental Working Group. This website is an excellent resource to help you decode confusing labels and understand what’s actually in your products!

Shop sustainably

Support earth-friendly companies

One of the most powerful ways we can make change is to ‘vote with our dollars’. Many companies are taking initiatives to implement sustainable practices, from using compostable packaging to utilizing environmentally friendly materials. Do your research, and invest in companies who share similar environmental beliefs. Look for certifications such as B Corp, Fair Trade, Rainforest Alliance Certified, GreenGuard Certified, WaterSense, USDA Organic, and 1% for the Planet.

Favour low waste

Low and zero-waste shops are becoming increasingly more popular, with options to bring your own containers and purchase everything from laundry soap to pasta sauce! Support your local farmers, and utilize markets in the Spring and Summer months to find fresh produce, baked breads, and homemade soap. Do your best to stay away from single use plastics, and purchase products without excessive packaging.

Buy in bulk

Bulk shopping is a great way to reduce plastic waste, while simultaneously saving money! Bulk items typically have a larger food-to-packaging ratio, and certain bulk food shops let you bring your own containers to fill. I personally love to buy nuts, seeds, dried fruit, and nut butters in bulk, along with large bags of various flours for baking.

Reusable bags, water bottles, + cuttlery

Sometimes the smallest changes are the most affective, because they’re easy to implement and permanently stick with. A selection of cloth tote bags for shopping, a large glass water bottle to take on the go, and a metal straw / pair of wooden utensils for your purse should be essentials in any household. The best part is you really only need to purchase these things once. Overtime, incorporating them becomes a natural and unconscious part of your day.

Wear more, wash less

How often do you wash your clothes each week? While doing laundry may seem like a mundane yet harmless task, washing machines and dryers use up large amounts of water and energy. The solution? Wash your clothes less! We often don’t need to wash items as much as we think we do. I encourage you to re-ware tops, pants, and jackets multiple times before considering throwing them in the wash. Items like jeans actually don’t need to be washed on a weekly basis, and often hold up best without it. Not only does this reduce energy and water waste, but it also helps preserve the life of our clothes. Other earth-friendly ways to care for clothing include line drying over heated dryers, and avoiding conventional laundry detergents that leak toxins into the environment.

Re-purpose, re-use, recycle

A little imagination (and generosity!) goes a long way. There are endless creative ways to repurpose and reuse items you already own. Used pasta sauce jars suddenly become the perfect flower vase or cute vessel to store seeds. Old mugs transform into homemade candle holders or the perfect little succulent pot. Pass on clothing you no longer wear to family members, friends, or women’s shelters. Donate old books, furniture, and un-used household items to thrift shops, refurb stores, or people in your community. One person’s ‘trash’ is another person’s ‘treasure’!

Create Your own earth cleanup

This past Earth day, my partner and I participated in our own ‘beach cleanup’. We grabbed some bags, a pair of gloves, and headed down to our local beach. An hour later, we left with two heaped bags full of trash. Waste is everywhere, but we’re often conditioned to overlook it. When you begin to pay attention, you might be surprised by what you see. Grab a group of friends, select a date every month, and choose a new location each time. From your favourite beach to the local park (or even your own neighborhood!) the opportunity to make the earth a little cleaner is infinite. Clean-ups offer a beautiful opportunity to give back to mama earth - while simultaneously being outside to enjoy her magic!

Live in sync with nature’s rhythms

The earth provides a built-in lighting system - the sun! Becoming in touch with nature’s natural rhythms is a beautiful way to enhance both planetary health and personal well-being. When we’re able to rise with the dawn and wind down with the dusk, we align our body with the earth’s natural daylight hours. By making the most of daylight, we can greatly reduce our need for artificial lighting. The Spring, Summer, and early autumn months offer an opportunity to avoid turning on lights all together. In the evenings and winter season, utilize candles, dim lighting, and the moon’s natural glow during certain times of the month.

Vanilla Rose Cashew Cookie Mounds

The ultimate treat for nourished hormones, women’s wellness, and fertility. Spring has arrived over here on the Sunshine Coast of BC, and so has the season of no-bake dessert! So, I just had to create a raw treat to support hormonal balance, inspired by the fresh pink blooms and floral scented air. Infused with luscious vanilla, yin-enhancing rose, and aphrodisiac maca, these herbal cashew cookie mounds are both medicinal and delicious.

You won’t believe how simply these little balls come together. All you need is a food processor and handful of pantry staples. Cashews and coconut butter add a boost of healthy fats and creaminess, while pure maple syrup offers a touch of refined-sugar free sweetness. Feel free to omit the rose and / or maca if these ingredients aren’t accessible to you. The balls will be just as delicious!

RECIPE

Ingredients

• 1 cup raw cashews (preferably soaked)

• 1 cup almond flour

• 1/4 cup maple syrup

• 1/2 cup coconut butter

• 1 tsp vanilla extract

• Pinch of sea salt

• 1 tsp dried rose petals

• 1 tsp maca powder

• 1/4 cup cashew or coconut milk

• 1/2 cup coconut flakes

Method

1. Combine all ingredients in a food processor, and blend until smooth.

2. Roll into balls, and place in the freezer of fridge to chill.

3. For the icing, I mixed together coconut yogurt, melted coconut butter, and beetroot powder. Topped with additional coconut flakes to serve!

Eat, Move, and Live with your Cycle

A guide to Syncing with your Cycle

Cycle Syncing is the practice of naturally balancing hormones by structuring our life around the four phases of our menstrual cycle. This includes the foods we eat, how we exercise, the way we work, socialize, and interact with the world. Cycling Syncing is trendy these days - and for good reason. After practicing the Cycle Syncing method for over a year, I now experience more regular periods, gentler PMS, and a newly found appreciation for my body. I feel more connected to myself and my natural flow, and I have a deeper understanding of my emotions, and what body needs. Cycle syncing has helped me understand why my energy levels, inspiration, motivation, productivity, creativity, desires, social needs, and emotions constantly fluctuate throughout the month. It’s given me permission to ebb, flow, and change throughout my cycle. And it’s provided me with knowledge to make empowered choices that best support my body and hormonal health.

This method works!

Understanding our menstrual cycle

Did you know your period is more than just a bleed?! Our menstrual cycle actually consists of four phases that spread across the month: the follicular phase, the ovulatory phase, the luteal phase, and the menstrual phase. While every cycle is slightly different (there isn’t a perfect length or exact number of days for each phase!) a healthy cycle usually lasts anywhere from 26 - 32 days.

Follicular phase (7-10 days) - The follicular phase begins the day after your period ends, and lasts until ovulation. It’s the ‘first’ phase of a new cycle! In the beginning of the follicular phase, our hormones are at their lowest concentrations. As we get closer to ovulation, these hormones (particularly estrogen) slowly begins to rise. This increase in estrogen thickens the uterus lining, and encourages our body to ovulate!

Emotionally - The follicular phase is a time of ‘new beginnings’. Our energy levels begin to rise, and we’re often filled with new ideas and a fresh dose of motivation, excitement, creativity, and inspiration.

Ovulatory Phase (3-4 days) - Our ovulation phase only lasts a couple of days. This is the part of our cycle when we’re fertile and actually able to get pregnant!

Emotionally - The high levels of estrogen in our body make us feel social, communicative, confident, flirtatious, and beautiful. We’re more likely to have ‘good hair days’, glowing skin, and a desire to be with people.

Luteal phase (10-14 days) - The luteal phase begins once ovulation has ended. It’s the longest phase of our cycle, and lasts until the first day of our period. In the first half of the luteal phase, estrogen and progesterone begin to rise once again. This time, the hormone progesterone should be dominant (and when it’s not, hello PMS!) This rise and fall in progesterone is what encourages our uterus lining to shed, and an actual bleed to occur! In the second half of the luteal phase, hormones slowly start to decrease in concentration, leading to that usual drop in energy we often experience before our period.

Emotionally - The luteal phase is all about project completion, attention to detail, and wrapping things up. Our brain becomes hyper-focused on analytics, and we’re more likely to notice details we once didn’t. During this time, we’re most capable of ‘getting things done’ and experience a strong desire to finish old projects and wrap up any lose ends. As our hormone levels decline towards the end of the luteal phase, we’ll begin to feel more withdrawn, tired, and introverted.

Menstrual Phase (3-7 days) - The menstrual phase is the part of our cycle we’re all most familiar with: our actual bleed! During the menstrual phase, our hormones are at their lowest concentrations. Energy will be at it’s lowest, and the body will need extra nourishment and time for rest.

Emotionally - This decline in hormones strengthens the communication between our left brain and right brain, meaning we’re most intuitive, sensitive, and in-touch with our inner guidance during this time.

How to Cycle Sync

I first learned about Cycle Syncing when I read a book called “Woman Code” by Alisa Vitti. Essentially, the Cycle Syncing Method combines the knowledge of our hormonal fluctuations, infradian rhythm, food energetics, Traditional Chinese Medicine teachings, Ayurvedic principles, and specific vitamins, minerals, nutrients, and macronutrients found in various foods. Each of these is considered and incorporated into a fully holistic lifestyle approach to balancing hormones.

Over the course of our cycle, our metabolism, brain chemistry, emotions, and nutritional needs are consistently changing. Because of this, it would be silly for us to eat the same things, exercise the same way, feel the same emotions, and expect ourself to remain the ‘same’ every single day! This ‘linear’ approach to life is a very masculine way of living. But our feminine energy is much more cyclical. Cycle Syncing is based off this cylical, ever-changing way of being.

When it comes to Cycle Syncing, I like to compare each phase of our menstrual cycle to the four seasons. Internally, the different menstrual phases mimics the ever-changing seasons throughout the year. This analogy helps us make sense of each phase, and where we are in our cycle!

Diet

Follicular phase - Springtime Energy

As we enter the follicular phase, our hormones begin to rise. Our metabolism slows down slightly, while energy levels pick up. We’re naturally not as hungry, and often crave lighter foods.  Our body is also able to maintain blood sugar levels more efficiency during this time. Focus on fresh water-rich vegetables, fruits, leafy greens, sprouts, and a variety of legumes to support detoxification. Phytoestrogens found in flax seeds, organic tofu, and oats encourage healthy estrogen production. And avocados in particular promote ovulation in the following phase!

Ovulatory phase - Summertime Energy

In the ovulatory phase, our hormone levels are at their peak. Our body’s internal temperature is also naturally higher. Hydrating, fibre-rich foods help to flush out excess estrogens, cool our body down, and keep things moving. Focus on lots of fresh vegetables, fruits, nuts, and seeds. Fermented vegetables in particular support gut-health (which in turn prevents estrogen dominance.) Our body prefers lighter carbohydrates like quinoa to support optimal hormonal balance during this phase.

Luteal phase - Autumn Energy

Our metabolism begins to pick up in the luteal phase (meaning you’re going to feel more hungry!) and the body is more vulnerable to blood sugar fluctuations. We need nutrient dense, stabilizing foods during this time. Focus on fall-time foods like complex grains, crucifiers vegetables, and starchy carbohydrates such as pumpkin, sweet potato, and apples. Foods rich in b-vitamins encourage progesterone production, while magnesium helps reduce water retention. Make sure you’re eating plenty of fibre to flush excess estrogens and encourage a balanced ratio to progesterone (helping reduce PMS!)

Menstrual phase - Winter Energy

The menstrual phase is a period of deep nourishment. Hormone levels at their lowest, and our internal body temperature is cold. Focus on warming, grounding, and satiating foods like cooked grains, ground seeds, and fattier meats. Incorporate nutrients rich soups and stews, easy to digest cooked vegetables, and sea veggies to replenish minerals like zinc and iron that are easily depleted as we bleed.

Credit: ‘Women Code’ by Alisa Vitti

Seed Cycling + Cycle Syncing

As many of you know, I LOVE Seed Cycling. If you’ve never heard of Seed Cycling, it’s another way to naturally balance hormones using different nutritional properties in specific seeds. You can read all about Seed Cycling here. But are Seed Cycling and Cycle Syncing compatible? Absolutely! I like to think of Seed Cycling as the ‘gateway’ to Cycle Syncing. Many of us start off with ‘Seed Cycling’ when first turning towards food to balance hormones. Once we understand the concepts of Seed Cycling, Cycle Syncing becomes even easier. If you refer to the ‘Cycle Syncing Food Chart’ above, you’ll see pumpkin, flax, sunflower, sesame, and sunflower seeds included in their specific cycle phases.

Lifestyle

Follicular phase

Lifestyle: Our follicular phase is a time of beginnings. Open yourself up to NEW ideas, experiences, people, places, and things.

Work / Productivity: The theme of the follicular phase is creativity! We do our best brainstorming, creating, and initiating during this phase. It’s the perfect time to set fresh intentions, start a new project, and tap into your imagination.

Exercise: After our monthly bleed, the body is restored with a sense of renewal and fresh energy. This is the perfect time to try a new workout class or active adventure. Energy begins to rise, and exciting workouts are encouraged.

Social Life: Plan adventures with friends, explore new places, and try fresh activities together!

Ovulatory phase

Lifestyle: Our ovulatory phase is a time of confidence. We are most in social, communicative, fluent, and in our power during this phase.

Work / Productivity: The theme of the luteal phase is communication - think public speaking, giving presentations, teaching, educating, participating in podcasts, pitching proposals, asking for a raise, and having deeper or more challenging conversations. This is the best time to put ourselves out there, work with others, and collaborate.

Exercise: Energy levels are at their peak, so focus on more intense and sweaty workouts if you desire. Now is the safest time in your cycle to incorporate high intensity training without worsening hormone or blood sugar imbalances.

Social Life: During this period, spend extra time with friends, go on first dates, attend events, and participate in social outings.

Luteal phase

Lifestyle: The luteal phase is the season of completion. Its the perfect time to complete projects, tie up loose ties, and clear our plate in preparation for the menstrual phase.

Work / Productivity: Focus on administrative tasks. Listen to those urges to organize the kitchen cupboards, clean that messy bedroom closet, tidy up your inbox, and check things off the to-do list.

Exercise: Reduce exercise intensity, and honour your body’s declining energy. Focus on strength training, pilates, and yoga,

Social Life: Declining hormone levels in the second half of the luteal phase contribute to feeling more introverted and content being alone. Don’t feel guilty for saying no to plans and scheduling extra time for yourself.

Menstrual phase

Lifestyle: This is our time of deepest intuition. Tap into your heightened intuitive abilities and listen to any nudges, wisdom, or guidance that might be coming through. Practice self-care by making time for sleep, journaling, hot baths, and doing activities that bring you pleasure.

Work / Productivity: Take time to re-evaluate all areas of your life (relationships, career, etc) and reflect on what feels good, what doesn’t, what’s working, and what isn’t.

Exercise: Focus on restorative, gentle movement like walking, gentle yoga, and deep stretching. If you’re tired, consider allowing yourself complete days of rest.

Social life: Now is a beautiful opportunity to go in-ward and spend time with yourself.

What cycle syncing looks like for ME:

My approach to Cycle Syncing is unique, and one that works for me. I don’t follow Cycle Syncing perfectly or have a rigid mentality. Rather, I combine the Cycle Syncing food chart with intuitive eating, seasonal eating, and listening to my body. For me, it’s about adding IN, rather than taking out. If I’m craving a certain food that’s not on the list for my current phase, I’ll eat it anyways. Consistency is more important than perfection, and having this mentality makes Cycle Syncing realistic and sustainable for the long run.

I’ve personally noticed positive changes from Cycle Syncing without the need to follow things perfectly. I've also found that the more in-tune I become with my body, the more I intuitively crave foods, exercises, and lifestyle choices that align with my cycle. This practice is meant to be a gentle guide, not a rigid protocol. Play around, experiment, and discover what feels best for you!

References

The Cycle Syncing Method was created by Alisa Vitti. She is an author, integrative nutritionist, women’s hormone expert, and the founder of Flo Living. I recommend reading her books “Woman Code” and “In the Flo” to learn more about your hormones and the Cycle Syncing protocol.

Seeking deeper hormone support?

If you experience painful or heavy cycles, irregular periods, amenorrhea, PCOS, endometriosis, overwhelming PMS, mood swings, cyclical acne, low libido, sleep disturbances, hair loss, or symptoms from hormonal birth control - know that you are not alone - and there is so much hope. After years of dealing with my own hormone imbalances, I’ve learned to cultivate balance again through addressing the root and beggining to fully nourish and support my body in ways that are unique and individual to me.

Now, as a Registered Holistic Nutritionist and aspiring herbalist with a focus on women’s health and hormone balance, I offer personalized 1:1 sessions to support you on this journey. Feel free to reach out to wholisticallyhannah@gmail.com or check out my Work with Me page for more information about working together. I also offer a 76-page Wholistic Cycle Guide, that dives deep into the pillars of hormone balance, cycling syncing, and connecting with your cyclical rhythm.

How I Practice Mindful Eating

We live in a world where eating on the go, in front of the television, or while scrolling through social media is a normal part of everyday life. But to truly ease digestive issues, learn to eat intuitively, encourage optimal nutrient absorption, enhance meal satisfaction, support our body’s natural digestive process, and tune into satiation signals, we must begin to view meal time as a sacred ritual. This means taking time to prepare, sit down, and enjoy our food in a calm and relaxed environment.

In essence, mindful eating is the practice of eating a meal while being fully present with our food. Eating mindfully looks like connecting with your senses, paying attention to flavours, smells, colours, and textures, and actually chewing enough (which most of us don’t do!)

I’m still learning to eat mindfully every single day. We are only human, after all. (And sometimes, dinner and Netflix is good for the soul!) But after many months of mindful exploration, I’ve found these practices to be profoundly helpful in easing digestive issues and connecting deeper to both my body and my food:

Set aside time + create space

The first step to mindful eating is creating time to eat. We can’t possibly be present with our food, focus on chewing, or stay in a state of calm when we’re in a rush, on the go, or multi-tasking. I like to treat meal times like any other important meeting, obligation, or date. They shouldn’t be skipped, missed, or overlooked. Set aside time, show up, and be fully present.

Cook your own food

When the opportunity is possible, preparing our own food is a beautiful way to connect deeper with what’s on our plate. As we cook, our body prepares itself to digest the meal we’re making. The aromas stimulate our body to release digestive enzymes that are essential for breaking foods down, and visually seeing our meal before we eat lets our digestive system know it’s time to turn on and work!

Put away distractions

We digest with our eyes. Being present and actually paying attention to what’s on our plate is an essential part of digestion. Visually seeing our meal stimulates enzymes and activates our digestive organs. Additionally, our eyes use energy. When we eat in front of a computer, tv, or phone screen, we take vital energy away from digestion. It’s also almost impossible to remain present with our meal or body’s hunger and satiety cues when we’re distracted. This encourages eating to fast, insufficient chewing, overeating, and decreased satisfaction after meals.

Take a breathe

Oh, the power of breathe. So often, we go through our day in a constant state of stress. Between technology, busy schedules, and the increasing demands of society, it’s almost impossible not to feel overstimulated and overwhelmed. When we’re stressed, our body goes into “flight or flight” mode. In this state, our digestive system is turned off to preserve energy for protection from the ‘threat’ it believes we’re facing. Breathing activates our Parasympathetic Nervous System (also known as “rest and digest” mode), turning on digestion and helping us feel calm. I encourage you to take 5-10 deep abdominal breathes before your next meal. Go slow, consciously filling your belly with air, than slowly exhaling.

Give gratitude

I like to say a blessing before every meal. It’s a beautiful way to centre yourself and cultivate a sense of gratitude. My favourite blessing originates from a children’s songbook by Sally Schweizer. I learned the poem while attending Waldforf school as a child, and it’s stuck with me ever since:

“We thank the water, Earth and air and all the healing powers they bear.

We thank the people, loving and good, who grow and make our daily food.

And last of all we thank the sun, the light and life for everyone. Blessings on our food.”

Chew your food (more than you think!)

Chewing is the first step to digestion. When we chew, our digestive system is essentially ‘turned on’ to let the rest of our body know that food is coming. If we don’t chew sufficiently, large chunks are swallowed without fully breaking down. Overtime, this puts immense stress on our digestive organs and decreases their ability to perform efficiently. When first starting to chew, I recommend counting. It typically takes anywhere from 20-40 chews before your food is fully disintigrated. It may seem tedious at first, but overtime you’ll intuitively begin to do so without any extra thought. How many times you need to chew will depend on what you’re eating, but try your best not to swallow until the food begins to “liquify” in your mouth.

Use your senses

Out senses are powerful tools when it comes to eating mindfully. Think: smell, taste, and touch. Breathe in the food’s aroma. Admire the textures, colours, vibrancy, and shapes. Take a bite. Put down your fork. Close your eyes if you’d like, and chew slowly. Pay attention to how the food tastes. Continue to chew mindfully as you eat. After your meal, check in with yourself and notice how the food made you feel. Do you feel energized? Bloated? Nourished? Tired? These clues are all valuable messages our body is trying to tell us. Don’t overlook them. Listen.

Almond Flour Thumbprint Cookies

Last week, I shared my Almond Flour Thumbprint cookie recipe over on Instagram. Due to popular request, I decided these beauties deserved a home on the blog all of their home. Made with only 4 simple ingredients, these beautiful yet nourishing cookies are simple, delicate, and dreamy. Think chewy, walnut crusted cookies with ooey, chia jam-filled centres. They practically melt in your mouth!

For sweetness, I used cold-pressed honey in this recipe. Honey is one of my favourite whole-foods based sweeteners, and raw honey in particular is truly a medicinal food! Unlike processed sugar or refined honey (like the liquid you’d find in those teddy-bear jars!), cold-pressed honey doesn’t undergo any sort of refinement, heating, or processing. This means all the live cultures, enzymes, and anxtioxidants are fully retained. Baking with honey turns your favourite sweets into a medicinal treat!

I love to load up on an abundance of liver-loving berries as soon as the first flowers of Spring begin to bloom. With sunny-day festivities and the hope of a new season on the horizon, it’s the perfect time to find creativity in the kitchen!

INGREDIENTS

Cookies

• 2 cups almond flour

• 1/4 cup @eliashoney cold-pressed clover honey

• 1/4 cup avocado oil

• tsp vanilla extract

• Pinch of sea salt

• 1/4 cup finely chopped walnuts

Filling

• 1 cup frozen berries

• 1 tbsp honey

• 1 tbsp chia seeds

METHOD

1. Preheat oven to 350. Line a baking tray with parchment paper.

2. Whisk together honey, avocado oil, and vanilla. Add almond flour and sea salt, then mix together until dough forms.

3. Shape into balls, then roll each one in the finely chopped walnuts to coat. Place each cookie on baking sheet, and gently press down to flatten slightly. Poke a large hole in each centre for the filling.

4. Combine frozen berries and honey in a small pot on the stove, and heat on medium-low until they begin to break down. Mash the berries using a fork to purée. Remove from heat and stir in chia, then let thicken for 5 minutes. Fill each centre with jam.

5. Bake at 350 degrees for approx. 20 minutes. Let cool completely before removing from sheet.

Welcome to Wholistically Hannah

Hi everyone! I’m Hannah, and welcome to my little home on the internet.

I started my blog four over years ago. You could say it was intuitively guided. I remember fondly spending hours pouring over blogs like My New Roots, Minimalist Baker, Chocolate Covered Kate, Naturally Ella, and The First Mess, deeply inspired by their nourishing recipes, beautiful photography, stories, and creativity. Then one morning during a journaling session, I suddenly felt an intense urge to start my own blog. The name Wholistically Hannah immediately popped into my head, and I knew I had to give it a chance.

During that time, I was at the beginning of my own ‘journey’ in this holistic health and wellness space. After struggling with mysterious digestive issues years, I had recently been diagnosed with ‘Small Intestinal Bacterial Overgrowth’, otherwise known as SIBO. If you’re an original blog reader, you’ll know what I mean! What started as a place to share my (sadly restrictive) SIBO diet recipes, has now sprouted, grown, and blossomed into so much more.

Wholistically Hannah is now a space where I share whole-foods based recipes, hormone-health guidance, and inspiration on living holistically in all areas of our lives. I’m deeply inspired by nature, the feminine, Indigenous wisdom, intuition, and our connection to the earth. My recipes, writings, and work is based upon the principles of using food as medicine, intuitive nourishment, holistic women’s health, and tapping into our own innate cyclical rhythm.

I want to say the biggest THANK YOU to everyone here for reading and supporting my work. Wholistically Hannah would cease to exist without this incredibly supportive, kind, welcoming, and inspiring community. So thank you. I’m filled with the deepest gratitude for each and every one of you.

A bit about me

As my blog continues to grow and change, I do too. Since beginning Wholistically Hannah, I attended the Canadian School of Natural Nutrition to become a Registered Holistic Nutritionist, started my Nutrition Consulting Practice, self-studied women’s hormone health and womb healing, fell in love with the world of herbalism, and moved back home to the Sunshine Coast in British Columbia, Canada. Now, I live with my partner in our sweet little home, surrounded by the ocean inlet, evergreen forests, and so many eagles. This is my soul’s home!

• Astrologically, I’m a Pisces Sun, Cancer Moon, and Capricorn Rising. Pisces reflects my strong connection to my intuition and creativity, Cancer reflects my deeply emotional self (sometimes a bit tooooo in my feelings, haha!), and Capricorn represents my entrepreneurial, type-a, strong work ethic, hot-headed side.
  
  
  

• I’m currently studying herbal medicine for women under Herbalist, Doula, and Doctor Aviva Romm, and look forward to becoming a Certified Women’s Herbal Health Educator! Aviva is such a wise women, mentor, and overall incredibly knowledgable, talented, and wonderful human being. I highly recommend peaking at her work!
  
  
  

• I’m a huge advocate of Lacy Phillip’s To Be Magnetic Workshops. I’ve been doing her work consisently for over two years, and credit much of what I have manifested to these incredibly profound workshops.
  
  
  

• I experienced Amenorrhea and lost my period for a very long time. Now that my cycle has returned, I’m SO passionate about amenorrhea education, natural hormone balance, and inspiring others to connect with their cyclical rhythm.
  
  
  

• I wrote and published The Wholistic Cycle Guide; a holistic guide to naturally rebalancing your hormones and living in-tune with your menstrual cycle. This in-depth 76-page guide is for women who suffer with hormonal imbalances, irregular cycles, severe PMS, or painful periods, feel disconnected from their body, power, and purpose, want to understand their hormones, get to the root of hormonal imbalance, and learn how to eat, move, and live in tune with their menstrual cycle, or want to experience a more beautiful period.
  
  
  

• I’m an INFJ in 16 personalities and a generator with sacral authority in Human Design!
  
  
  

• After receiving soooo many questions and requests, I’ve recently started offering Mentoring Sessions! Mentorship is for those who are inspired by the work that I do, and feel called to begin a similar career path. These free-flow sessions offer an opportunity for you to ask me all of your business related questions: from how to start a blog, grow a social media community, and collaborate with brands, to the journey of becoming a Registered Holistic Nutritionist.

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If you made it to the end, thank you SO much for reading and being here! I’d love to know more about you. Feel free to share who you are, why you’re here, or any questions, requests, or feedback you might have below.

Creating a Non-Toxic Home

Let’s talk about toxins.

Did you know indoor air often contains higher amounts of toxins than the air outside?

This is because modern-day homes, furnishings, appliances, and products are ladened with dangerous substances to our health. On average, more than 62 different chemicals can be found inside our homes, hidden in everything from your favourite hand soap and bedding, to kitchen appliances and living room decor. These chemicals accumulate in our fat cells, leading to imbalanced hormones, increased allergies, migraine headaches, fatigue, a weakened immune system, and overtime, more serious diseases.

After moving into an old, moldy downtown apartment and using conventional products for most of my life, I noticed my health slowly deteriorate. My digestive symptoms increased, I experienced heightened environmental and food sensitivities, and overall I just felt “icky”. When I finally decided to make some changes, I felt immediate relief.  At first, this meant doing a big overall of all my old cleaning products, furniture, and home decor. Now, I pay extra attention to everything I bring into and use in my space.

When turning towards a health-centred lifestyle, we tend to focus on food, exercise, sleep, and how much water we drink. But so often, our external environment gets overlooked. This includes our air quality, where we purchase furniture, and what products we clean our house with.

Below, I’ve compiled a list of tips and strategies we can use to reduce the toxins in our home. It’s not about perfection, but rather, doing the best we can. Even making one small switch can lead to big change over time.

Make your own cleaners

This is one of the easiest first steps we can take towards a cleaner, more earth-friendly home. Conventional house-hold products are filled with dozens of toxic chemicals that negatively impact our health, hormones, and immune system. Natural cleaning alternatives are now readily available at most grocery stories, but I personally love making my own. It’s a cost-affective and incredibly simple way to keep your home healthy and clean. What you’ll need: good old cleaning vinegar, water, and your favourite essential oils. I love lemon, frankincense, and peppermint. While there are hundreds of DIY cleaning recipes online, I usually stick with the basics:

All purpose cleaner - 1 cup vinegar, 2 cups water, 20 drops essential oil.

Mirror / window cleaner - 1 part vinegar to 2 parts water

Stay away from scents

Scented candles, air fresheners, and cleaners contain synthetic fragrances and perfumes that are known carcinogens. Instead? Opt for scent-free, certified clean products like hand soap and laundry detergent. Read ingredient lists carefully, and be cautious about greenwashing. Environmental Working Group is my favourite resource for determining which products are truly safe to use. Essential oils are another natural way to leave your space smelling great. I love diffusing blends of lavender, peppermint, and frankincense, and switching up my scents with the seasons. Some trustworthy brands I love: Dr Bronners, Ecos, and Now Foods Official oils.

Invest in Organic Bedding

We spend, on average, 1/3 of our life in bed. That's A LOT of time - specially if you love sleep as much as I do. For this reason, I believe our bedroom is the most important place to reduce toxins. I finally decided to invest in organic bedding, and it’s been SO worth it. While organic bedding IS pricier, you can usually score a great deal if you wait for a sale. Look for organic cotton, hemp, or natural linens. Nothing feels better than crawling into bed at night knowing your bedding is good for your health. A few clean, high quality sheet sets feels like such a luxury and beautiful form of self-care.

Shop Second Hand

I LOVE spending hours browsing Facebook marketplace or my local thrift store, hunting down beautiful new pieces of furniture. Second hand shopping is great for the environment and our wallet, but did you know it’s better for your health too? Newly purchased furniture is typically the most toxic, since any added chemicals are most fresh. The good news? Older pieces slowly ‘off-gas’ chemical residue as time goes on.

Adopt Some House Plants

Plants are Mother Nature’s natural air purifiers! Not only do they naturally clean the air, but they also add brightness and beauty to your space. Some of my favourite air-purifying plants: spider plants, snake plants, and english ivy.

Luminate with Salt Lamps

If you don’t have a crystal salt lamp yet, you need one. In the evenings, I love shutting off all the lights and turning on my salt lamps. Pink himalayan salt lamps naturally clean the air by absorbing pollutants into the salt. They’re good for our emotional well-being, too. Salt lamps emit a beautiful hormone-balancing red light and something called “negative ions” = negatively charged particles that positively alter our brain chemistry to encourage feelings of contentment, peace, and well-being.

Decorate with Crystals

There’s a crystal for everything, including ones that help keep our home healthy. Just like air quality, the energy in our space is important, to! Black tourmaline protects from negative energies, while Shungite absorbs the Electromagnetic frequents emitted from our electronics and wifi-routers. Selenite is my favourite for overall energy cleansing and purification. What can’t crystals do?

Choose Earth-Friendly Statement Pieces

Buying non-toxic furniture isn’t cheap. It’s a privilege that I’m grateful to afford. Realistically, I knew I wouldn’t be able to furnish my entire house from places like West Elm and Pottery Bran. However, saving for a couple non-toxic statement items (when your budget allows) definitely feels like a worthy splurge. Something like a natural area rug, ethically made couch, or handmade dining room table. It’s not about perfection, but rather minimizing where we can.

Consider an Air Purifier

If you’re living in a space with potentially considerable air pollution due to toxins or chemicals (like moving into a new home, re-painting, purchasing brand new furniture, living in the heart of a city, etc.) investing in an air-purifier might be incredibly beneficial. When I moved into my new-build home, an air-purifier was at the top of my list. The newer your home and furniture, the stronger the ‘off-gasing’ chemicals will be. After days of research, I settled on the Levoit Air Purifier. I chose this company for a couple of reasons: first, they’re AHAM verified, meaning the filter underwent extensive quality testing. Second, the price tag. While most high-quality air purifiers retail close to $1000, the Levoit purifiers range from $80 - $300CAD.

When looking for a good-quality air purifier, I recommend following these guidelines;

• Multiple stage filtration - The best air purifiers use multiple filters to catch various sized contaminants. I recommend a filter that uses a combination of:

  • Prilminary filter

  • True HEPA filter

  • Activated carbon filter

• Determine the size of your space - A filter is only as good as the space it can clean. Before purchasing your filter, make sure it’s capable of filtering the entire room you’ll be using it in.

• AHAM Verified - The AHAM certification is the gold standard for air purifiers. To meet these standards, a purifier needs to undergo extensive third party testing for quality and effectiveness.

• The noise - In the past, I purchased an air purifier that was extremely noisy, even on it’s lowest setting. The Levoit filters have multiple noise modes, with the lowest being barely audible. Perfect for a good night’s sleep!

If you suspect mold, take it seriously.

Hidden mold that’s often present in old or musty spaces can quickly affect our health. If you suspect your home might have mold, I recommend purchasing a trustworthy at-home testing kit, or having a professional come take a look.

What are your best tips for creating a toxic home? We’d love to know! Please share your advice, experience, and stories in the comment section below.

Buckwheat Breakfast Granola

Buckwheat breakfast granola! 🌈 Hearty, radiant, crunchy, and versatile, this lightly sweetened breakfast granola is packed with healthy fats, nourishing nutrients, fibre, and protein. It’s also soooo easy to make! The perfect topping to sprinkle on morning smoothie bowls, served in a bowl with cold nut milk, or snack on straight from the jar.

RECIPE

I N G R E D I E N T S

DRY
2 cups rolled oats
1 cup buckwheat groats
1 cup shredded or flaked coconut
1/2 cup roughly chopped nuts (I used almonds)
1/2 cup pumpkin or sunflower seeds
1/4 cup chia seeds
1/4 cup dried berries
1/2 tsp sea salt
1 tsp vanilla

WET
1 extra ripe banana, mashed
1/3 cup maple syrup
1/3 cup runny nut butter (I used organic peanut butter)

M E T H O D

Preheat your oven to 350 degrees. Line a baking sheet with parchment paper. Mix all dry ingredients together in one bowl. Mix all wet ingredients together in another bowl. Combine the two and mix until a damp, sticky mixture forms. Spread the mixture evenly across your baking sheet, then bake for 20 minutes. Flip granola, then bake for another 20 minutes. Take out, or continue to bake in 5 minute intervals until desired crunchiness is achieved. Store in a glass mason jar with lid.

Balancing Hormones with Seeds

My health journey began five years ago, when I decided to come off the hormonal birth control pill. Three months later, my period didn’t return. It was then that I first learned about amenorrhea - the loss of a menstrual cycle for three months or longer. Little did I know, my amenorrhea journey was just beginning.

In the following months, I really struggled to get my cycle back. Amenorrhea can happen for many reasons, like under-eating, restrictive dieting, over-exercising, nutrient deficiency, low hormone levels, or being under a lot of emotional stress. It’s especially common after coming off “the pill”. This is because hormonal birth control releases synthetic hormones into our bodies; thus, shutting off our natural hormonal cycle.

After reducing stress levels, sleeping more, switching my intense workouts to gentler movement, and trying various supplements, my period still hadn’t returned. Then, my naturopathic doctor at the time mentioned a practice called ‘Seed Cycling’. Intrigued, I asked her to tell me more. She printed me off a handy little chart, and explained about the ancient food-based ritual for balancing hormones, naturally.

Essentially, seed cycling is the practice of eating various seeds at specific times of the month to balance hormones. Certain seeds (flax, pumpkin, sesame, and sunflower!) contain key nutrients needed to produce and balance our various reproductive hormones. For example, flax and pumpkin seeds help promote healthy estrogen levels that are needed in the first half of the menstrual cycle! Similarly, sesame and sunflower encourage sufficient progesterone production - a hormone that’s needed for menstruation to take place.

Deep down, I’ve always believed that food is our best medicine, so I decided to give Seed Cycling a try. And shortly after, my period returned. In addition to all the other changes I made, I truly believe seed cycling helped kickstart my cycle again. Through that experience, I realized first hand just how powerful seeds can be. Best of all, Seed Cycling doesn’t just assist in bringing back a missing cycle. It’s truly helpful for a whole variety of hormonal imbalances, from estrogen dominance to painful periods.

Now, as a Registered Holistic Nutritionist who focuses on hormone health, I truly believe that seeds are some of the most magical foods we can incorporate in our diet to support balanced hormones! I think Seed Cycling is such a special practice for anyone to incorporate, because:

1. It’s incredibly accessible. Unlike expensive supplements or fancy protocols, good old seeds are available to almost everyone, everywhere.
   

2. It connects us to our innate cyclical rhythm. If you are someone who bleeds, seed cycling is a beautiful way to tap into your own internal cycle. And if you do not bleed, cycling with the moon’s phases presents an opportunity to connect with nature’s cycles.
   

3. All the nutrients! Seeds are SO incredibly nutrient dense. Whether you deal with hormonal imbalance or not; everyone can benefit from eating more seeds.
   

4. It’s affective. Not only have I witnessed the power of seed cycling first hand, but I’ve heard SO many positive outcomes from this practice.
   

5. It’s EASY to do! All you seed is a seed grinder, and seeds.
   

I think the hardest part about Seed Cycling is finding ways to incorporate your seeds every day. On busy days, it can be easy to forget to grind the seeds and actually take them. And one can only eat so many smoothies or bliss balls, after all!

Cue: seed cycling crackers!

When I first discovered Evania Foods Love Me Some Seed Crackers, I was BLOWN AWAY and so beyond excited! The concept of seed crackers, specifically designed for Seed Cycling, is completely genius. These crackers are all the good stuff: plant-based, gluten-free, non-gmo, and made with the simplest of ingredients. They come in four fun flavours, and are individually wrapped for easy transportation. You can take them on the go as the perfect portable snack, add them to lunch bowls, crumble them over salads, serve with soup, or just eat them straight up. Evania Foods is also a women-founded, Vancouver-based, local small business - which gives me all the more reason to want to support and show my love.

Why I love Love Me Some Seed Crackers:

• Each pack of crackers contains two tabelspoons of seeds. Your perfect daily dose!

• They taste delicious. Period.
  

• They’re a super easy, satiating, incredibly nourishing snack - or fun addition to any recipe!
  

• They make seed cycling beyond easy.
  

As a holistic nutritionist, these crackers check all my boxes - they’re the perfect combination of nourishing, functional, magical, and delicious.

This post is lovingly sponsored by Evania Foods. Thank you, Evania Foods, for making Wholistically Hannah possible!

Rainbow Mounds for Radiant Hormones

Eat the rainbow to feel like a rainbow! And what better way to eat the rainbow than with nourishing, plant-based treats? These seedy, nutrient dense Rainbow Mounds are straight from mama earth. Made with a variety of whole-foods ingredients, these mounds are energizing, satiating, and deeply nourishing to our body, mind, and soul. Seeds contain a variety of vitamins, minerals, nutrients, and special qualities that balance the body and positivity influence our hormonal health. Make a batch every weekend to keep on hand for radiant snacks throughout the week!

R E C I P E

1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
1/4 cup raw sesame seeds
1/4 cup raw flax seeds
11/2 cup dates
1/4 cup shredded coconut
2 tbsp coconut oil
1/4 cup coconut flour
1 tsp pure vanilla extract
Pinch of sea salt

M E T H O D

Combine all ingredients in a food processor. I use the Hamilton Beach food processor - it’s seriously the best one I’ve found. A powerful food processor is your greatest kitchen helper, and this one will suit all of your blending needs and dreams! Begin to blend everything together, slowly increasing the speed as you go. Scrape down the sides with a spatula as needed! After a couple of minutes, a sticky ‘dough’ will begin to form. Scoop the batter into mounds, and gently form into balls. Use lightly damped hands for easier rolling. Place the balls on a plate, and sprinkle with your favourite powders, spices, and adaptogens. Place in the fridge to set. Serve cold, and enjoy! 🌞 Keep leftover mounds in the fridge or freezer to preserve.

All about Medicinal Mushrooms

A beginners guide to medicinal mushrooms.

Amongst holistic communities, there is a belief that mother nature always provides what we need. In this modern world filled with a multitude of stimulants and high expectations, we crave space, calm, and peace more than ever before. So many of us are worn out, depleted, over-worked, and over-whelmed. As humans, we were never designed to keep up with this fast-paced life.

The time has come to slow down, reconnect with mother earth, and acknowledge the immense amount of wisdom nature has to offer. We can learn so much from plants - and mushrooms are a fantastic place to start. They provide deep support for those living in this modern world. Stress relief. Balance. Well-being. Immune health. Sleep support. Cognitive enhancement. Anxiety relief. Gut-health. Medicinal mushrooms offer us these qualities - along with so much more.

What are Medicinal Mushrooms?

Medicinal mushrooms are a grouping of mushrooms that provide medicinal, ‘adaptogenic’ qualities. An adaptogen is a plant that aids the whole body by gently bringing each system back into balance - and medicinal mushrooms do just that. Fungi have existed on our earth for billions of years - they are the oldest living terrestrial being! Through those vastly changing eras, mushrooms have learned to adapt to a multitude of circumstances and environmental conditions. When consumed, their deep resiliency and energetic adaptability is passed on to us. These antioxidant-rich fungi have been used for thousands of years amongst traditional cultures to holistically support health and well-being.

While there are more than 14,000(!!!) different species of mushrooms across this planet, researchers have focused on seven specific medicinal mushrooms. The powerful benefits of these mushrooms have been thoroughly studied, providing a scientific backing to ancient wisdom. These seven mushrooms are reishi, chaga, lion’s mane, turkey tail, cordyceps, shiitake, and maitake.

The Seven Medicinal Mushrooms

Reishi (Ganoderma lingzhi)

Calming, soothing, sleep-aid

Known as the “Queen” of medicinal mushrooms, reishi is said to be the elixir of immortality in Traditional Chinese Medicine. I like to think of reishi as the ‘queen of calm’. She helps the body build resiliency to stress, while soothing anxious and busy minds. Soothing both mentally and emotionally, Reishi is a wonderful remedy for anxiousness, insomnia, and excessive worry. I recommend introducing reishi in the evening to quiet your mind and induce relaxation.

Chaga (Inonotus Obliquus)

Digestion, Immunity, Skin

Referred to as the “King” of medicinal mushrooms, Chaga is one of the most common and well-researched medicinal mushrooms. Dating back thousands of years ago, Chaga has been cultivated for it’s potent source of nutrients and digestive-supporting properties. Rich in antioxidants, Chaga builds the immune system, aids the digestive system, and encourages healthy skin.

Lions Mane (Hericium erinaceus)

Memory, Concentration, immunity

Known as the ‘mushroom for the mind’, Lion’s Mane has been used for centuries to support cognitive health. Rich in antioxidants and beta glucans, this fungi provides neuroprotection, immune-system regulation, and nerve support. In our modern world, Lion’s Mane is commonly used to enhance memory, clarity, and concentration. It’s an excellent mushroom ally for studying students, creative beings, and aging minds!

Turkey Tail

Immunity, gut-health

Turkey tail is the mushroom for immunity. This fungi is rich in beta-glugans, naturally stimulating and building the immune-system. And because nature always provides at the most kismet of times, Turkey Tail grows abundantly in chilly, wet winter - when colds abound and our immune-system calls for support. Turkey tail is a beautiful winter addition to any medicine cabinet, and I personally feel it’s powder during cold and flu season. This mushroom is also a source of prebiotic fibre, which feeds our good gut bacteria to support optimal gut-health. No wonder, since 80% of our immune system resides in the gut!

Cordyceps (Cordyceps Militaris)

Energy, athletic performance, lung-support

Cordyceps is considered to be the mushroom of energy, performance, and stamina. The Fungii increases our ATP (energy!) production, enhancing endurance and athletic performance. Cordyceps is treasured in Traditional Chinese Medicine, and often used to strengthen the lungs. This fungi is a helpful ally for athletes, active people, and worn out beings.

Shiitake (Lentinula edodes)

Cardiovascular health, anti-inflammatory, immune-support

Crowned the ‘Elixir of Life’ in traditional asian cultures, Shiitake is used to encourage longevity by Traditional Chinese Medicine practitioners. The mushroom is very popular in our modern times, and for food reason! Shiitake mushrooms are readily available in many grocery stores, and have a ‘meaty’ flavour that makes them easy to cook with and a delicious addition to many recipes. Shiitake is known to improve circulation, reduce inflammation, and support the immune-system.

Maitake (Grifola frondosa)

Blood pressure, cellular health, immune-support

Traditionally referred to as the "Hen of the Woods’, this fungi is commonly used to support immune and cellular health in Traditional Chinese Medicine. Maitake’s rich betaglucan content stimulates our body’s natural defence cells, thus boosting the immune system and fighting off unwanted threats.

Sourcing Mushrooms

As our western world opens to new modalities of holistic healing, medical mushrooms continue to grow in popularity. A quick google search yields an overwhelming amount of different products to choose from! But learning how to source potent, sustainably grown, trustworthy fungi is essential - because not all mushroom products are created equal.

A lack of regulations within the realm of mushroom supplements means companies are able to make claims or list ingredients which may be deceptive or untrue. Many products on the market today use primarily mycelium (the root system of the mushroom) instead of the actual fruiting body of the mushroom. This poses as a problem, since many of the wonderful benefits mushrooms offer are found within the fruiting body.

This is where a little education and research should be done, so we as consumers can invest in quality products that truly work, and transparent companies who embody proper growing practices. Below, I've compiled a small list of my most loved mushroom companies. I am honoured to share them with you, because I truly believe in their products and what they do. This list is by no means all-encompassing - and if you have a favourite product or fungi brand, please share it with us in the comments!

Real Mushrooms - local to the Sunshine coast of British Columbia, Real Mushrooms offers a diverse array of organic mushroom products that are pure, potent, and accessible. The founders are so so so knowledgable, with 40+ years of mushroom-growing experience. They also serve as an incredible educational resource, working hard to provide fungi education, tools, and resources to the global population.

Rainbo Mushrooms - Rainbo Mushrooms is a sustainable Canadian female-founded mushroom company offering some of the most magical (and beautifully packaged!) mushroom products I’ve tried. They offer mesmorizing tinctures that open the mind, raise consciousness, and make you feel like a vibrational rainbow.

Harmonic Arts - Based on Vancouver Island in British Columbia, Harmonic arts is my beloved go-to herbal apothecary. Aside from their vast selection of herbal products, they offer potent mushroom tinctures, powders, and pre-formulated latte blends. Their pricing is also quite accessible, which is deeply important to me.

Om Mushrooms - Om Mushrooms is a US based company that offers powders, capsules, and medicinal mushroom mixes. I love their plant-based mushroom broth, fungi-infused bone broth, and hot chocolate blend for simple morning potion making.

In the world of herbalism, it is believed that the plants we need most often grow in our own backyards. I encourage you to do some research, and discover what mushrooms grow local in your area! Foraging our own mushrooms can be deeply rewarding, and provide an opportunity to build a special relationship with the fungi. Correct identification, respectful harvesting practice, and proper preparation methods are all incredibly important when it comes to mushroom foraging and supplementation. Seek the advice of experts, attend a workshop, read books, respect nature, follow good practice, and always ensure safety comes first.

How to take Medicinal Mushrooms

The best way to consume medicinal mushrooms will depend on the individual person and specific fungi. While some mushrooms can be freshly harvested and eaten cooked, others need to be ground into powder, boiled into tea, or infused into a tincture.

While specific dosing will very from person to person, it’s generally recommended to take medicinal mushrooms consistently over an extended period of time, as opposed to simply on occasion. Unlike pharmaceuticals, plants often work their magic at a slower pace. This is because mushrooms aren’t a “quick fix” to mask symptoms, but rather, they do the deep inner work and rebalance at the root. That being said, I do notice the affects of certain mushrooms (such as reishi’s ability to soothe anxiousness), shortly after taking.

Tinctures - Tinctures are made from fungi dissolved in an alcohol solvent. By soaking mushroom material in alcohol, beneficial compounds are naturally extracted. Tinctures are more concentrated and potent than teas or decoctions. They can be mixed into hot or cold beverages, a glass of water, or simply taken under the tongue - although, the taste might come with a little shock!

Powders - Powders are made from dried mushrooms that have been ground down into a powder. Mushroom powders are versatile and easy to incorporate. I like to blend them into my daily potions and smoothies, add them to broths, or stir them into tea.

Capsules - Capsules consist of dried mushroom powder placed into a vegetable-based coating for easy ingesting. Capsules come in handy when travelling, or for pickier beings who might not tolerate a tincture or powder.

Teas - Mushroom teas, also known as a decoction or infusion, are made by steeping mushrooms in freshly boiled water. They can be made with either freshly harvested or dried mushrooms. The length that you choose to steep your mushrooms will determine the potency of the tea.

Medicinal mushrooms can be taken both individually, or blended together to create synergy*. When introducing medicinal mushrooms for the first time, I recommend starting slow. Choose one to integrate into your daily routine, and really get to know the mushroom on a personal level. Learn it’s visual appearance, smell, taste, and how it feels in your body. Every experience is unique and individual. Combine your personal knowledge and research with intuition when choosing a mushroom to work with. Creating your own mushroom blends is generally safe, but I recommend looking for pre-reformulated blends to meet your every-changing needs.

*Synergy is defined as “the interaction or cooperation of two or more organizations, substances, or other agents to produce a combined effect greater than the sum of their separate effects.”

Do you incorporate medicinal mushrooms? Are you feeling called to introduce them? Have they had a profound impact on your life?

Share your experiences, thoughts, recommendations, and recipes in the comments below!

Herbs for Women's Wellness

This year, I’ve began to experience a deeply profound relationship with nature. The plants are calling. I can feel their radiant spirits whispering my name, asking me to slow down, pay attention, and play. It’s through this connection with nature that I’ve began to understand that we are the same. Just like us human beings, plants truly do have spirits, too! Each one holds a different personality and energetic qualities.

When it comes to holistic healing, we can apply this wisdom. Each plant’s constitution carries unique healing properties to support us throughout our life stages. Below, I’m sharing a selection of my most-loved herbs to support women’s wellness. Each of these plants offers specific nutrients and energetic qualities to nourish the body, rebalance the hormonal and nervous systems, and encourage fertility.

A note - before incorporating herbs into your lifestyle, I always recommended consulting with an herbalist or qualified healthcare practitioner, to ensure the plant’s properties are suitable for your unique constitution. The herbs I’m sharing below are generally safe when consumed in tea form, but I encourage you to do your own research first. You are responsible for your own body’s well-being.

Rose

Feminine essence, radiance

Awakens our feminine energy, rebalances menstrual flow, and restores radiance

Nettle

Building, restoring

Deeply nourishes the body by replenishing nutrients that are often depleted: b vitamins, iron, calcium, magnesium

Shatavari

Yin energy, fertility

Known as the ‘queen of herbs’, deeply rejuvenating to the female systems throughout every life-stage

Vitex

Rebalancing, regulating

Known as ‘nature’s hormone balancer’, gently rebuilds low hormone levels, regulates the cycle, and eases PMS symptoms

Raspberry

Uterun toner, pain relief

Tonifies the uterus to ease menstrual cramping, reduce pain, and assist contractions

Oatstraw

Grounding, nutritive

Soothes the nervous system and grounds the body with nutrients such as b-vitamins, iron, magnesium, selenium

Passionflower

A beautiful luteal phase ally to assist in soothing anxiety and combatting pre-menstrual insomnia

Dandelion

Cleansing, detoxifying

Cleanses the body and supports liver detoxification to eliminate excess hormonal buildup

Incorporating your herbs

When first entering this magical plant world, I recommend incorporating herbs through teas and herbal infusions. Herbal teas are typically steeped for 5-10 minutes, covered to ensure the plant’s nutrients do not escape through the steam. Herbal infusions, however, are much more potent. Infusions are made by steeping your herbs for 4-12 hours, to create a medicinal dose. Play around, and see what feels good for you! Whichever method you choose, I encourage you to always use organic (and locally-grown, when possible) herbs. I like to source my herbs from local apothecaries or my own backyard, depending on the time of year. A beautiful local herbal online dispensary is Harmonic Arts. For those located in the States, Mountain Rose Herbs offers an incredible selection of organic, ethically sourced herbs in bulk.

To make a medicinal tea:

Add a small handful of loose-leaf herbs to a french press, glass tea-pot, or large mason jar. Add freshly boiled water, cover, and let steep for 5-10 minutes.

To make a herbal infusion:

To make an herbal infusion, add a heaped spoonful of dried herbs to a french press, glass tea-pot, or large mason jar. Add freshly boiled water, cover, and steep for 4-12 hours (I like to let mine sit overnight!). Strain and sip at room temperature throughout the day.

A Guide to Adaptogens

What are Adaptogens?

Adaptogens are magical plants that support our bodies in many wonderful ways. They balance the endocrine system, restore energy, uplift our spirits, help us relax, and assist the body with processing stress. Adaptogens were first discovered in Traditional European and Asian cultures, where they were used in herbal medicine as a natural treatment to rebalance the body systems. Adaptogens can be taken in a variety of ways, from powders to teas, tinctures to capsules, and simply consuming them in their natural form.

My Personal Experience

I am a big believer in adaptogens, for I have felt their power first hand. When I began to experience chronic anxiety in my early 20’s, I realized something had to change. I’ve always been a bit of a deep thinker, worrier, and naturally “stressed-out” being. Over the years, I’ve realized that I must prioritize my emotional well-being by taking extra care of myself. Overtime, I learned how to ease stress naturally - from incorporating new rituals and practices into my life, to changing the way I nourish myself. Stress must be addressed in a holistic, whole body approach. It's important to look at all aspects of ourselves - from the mental and physical to spiritual, energetic, and spiritual. I invite you to take inventory of the foods you eat, how you move, your daily habits and routines, thoughts and beliefs, work load and boundaries, and how (and who with!) you spend your time. Prioritizing relaxation is deeply important. This is where adaptogens come in.

Choosing the Right Adaptogen for You

What areas of your life do you need support with most? Are you over-worked or feeling worn down? Do you have trouble falling asleep at night? Maybe you lack energy in the morning, or struggle with calming your thoughts. Whatever area you wish to improve, there's likely an adaptogenic plant ally to help! When sourcing adaptogens, look for organic, high quality brands. I purchase mine from local health food shops or online apothecaries. Some of my favourite powders come from Harmonic Arts, Organic Traditions, Mountain Rose Herbs. There are also many adaptogenic herbal tea, like Yogi Tea or Traditional Medicinals. Companies like Mountain Rose Herbs and Sun Potion which sell adaptogens in bulk. Buying in bulk can reduce the price dramatically, and is an excellent way to save some money - especially if you use the powders daily!

How to Take Adaptogens:

I like blending my adaptogens into my daily potions and smoothie bowls, sprinkling them on top porridge or yogurt bowls, and steeping them into morning and evening teas. Yogi Tea and Traditional Medicinals offer some wonderful botanical blends. Try to switch up the adaptogens you use every few weeks, so your body doesn't get too used to them (which makes their benefits less effective!) I try to rotate the adaptogens I'm taking every 2-3 weeks.

THE GUIDE:

*Disclaimer – All information shared below is a combination of my personal experience, research, and knowledge as a Registered Holistic Nutritionist, and is intended for educational purposes only. For personalized recommendations, please consult an Herbalist, Naturopathic Doctor, or Holistic Nutritionist.

Amla

Immunity, Skin, Hair
Amla, known as Indian gooseberry, is a nutritive fruit that’s been traditionally used in India for it’s medicinal properties. Rich in vitamin c, a, + antioxidants, Amla naturally supports our immune system. It’s anti-bacterial and anti-viral properties make it a beautiful ally against colds and flus in the winter months. The plant contains high levels of beta carotene and iron to enhance skin and hair health, along with soothing inflammation.

Ashwagandha

Stress, Stamina, Yang
Ashwagandha is a mighty plant with strengthening and revitalizing properties. Ashwagandha was originally cultivated in Ayurvedic Medicine for it’s abilities to combat stress and increase internal stamina. This powerful plant helps the body adapt to stress, rebuilds depletion, increases libido, and enhances yang energy.

Astragalus

Immunity, Inflammation, Life Force Energy
Astragalus is used in Traditional Chinese Medicine to support the immune system and enhance energy levels. It’s nourishing and anti-inflammatory properties rebuild our internal “chi”, or life force energy. It’s a beautiful ally for these cold winter months!

Chaga

Stress, Energy, Inflammation
Chaga is an incredible mushroom for strengthening our immune system and improving energy levels. The mushroom also supports our adrenal glands, assisting the body adapt to stress. Chaga has a rich, slightly bitter taste, making it an excellent caffeine-free substitute to coffee.

Cordyceps

Energy, Stamina, Aphrodisiac
Cordyceps is a mighty mushroom that enhances libido and “masculine” qualities. The mushroom naturally stimulates energy to combat fatigue, along with increasing physical endurance. It’s also a potent source of antioxidants, supporting the body against free-radical damage.

Ginseng

Energizing, stimulating, immune-supportive
Ginsing’s energizing properties help the body cope with stress, and encourages cellular energy production. Ginseng also contains high levels of antioxidants and medicinal compounds that reduce inflammation and support overall well-being.

Holy Basil (Tulsi)

Stress, Calm, Immunity
Holy basil is a beautiful herb for helping us relax! The plant’s soothing energies calm anxiousness and build resiliency against stress. Tulsi is also rich in antioxidants and anti-inflammatory compounds, making it a wonderful immune system support.

Licorice Root

PMS, Digestion, Stress
Licorice root positively influences our hormones by decreasing cortisol and balancing estrogen levels throughout the cycle. The herb is also used to relieve stress and balance PMS symptoms. Licorice is also very soothing for the digestive system, and is said to calm inflammation in the gut..

Lion's Mane

Brain Health, Memory, Digestion
Lion's main is our cognitive support! The mushroom is used to encourage brain health, increase memory, and promote mental clarity. Lion's Mane can also support our gut and digestive system by preventing the growth of bad bacteria.

Maca

Hormonal health, Libido, Menstruation
Maca is a beautiful female-supportive herb. It’s used to bring sex hormones back into balance, naturally increase libido, harmonizes ovulation and supports healthy cervical mucous production, and aids in regulating the menstrual cycle.

Reishi

Anxiety, Relaxation, Sleep
Reishi is the queen of calm! This mushroom’s soothing properties help to melt away anxiety, decrease cortisol level, and promote feelings of well-being. The mushroom is a beautiful support for worriers and anxious beings. Reishi’s relaxing qualities help induce sleepiness, making it the perfect bedtime tonic.

Rhodiola

Strength, Stamina, Stress
Rhodiola’s might qualities are said to increase stamina, build endurance, and enhance energy levels. Rhodiola is also a beautiful herbal ally for our adrenal glands, thus rebalancing depletion and reducing fatigue.

Shatavari

Harmonizing, Fertility, Femininity
The “mother” herb in Vedic and herbal medicine. Supportive and balancing throughout all stages of womanhood. Regulates menstrual flow and length, enhances fertility, nourishes the reproductive organs, a natural aphrodisiac, brings sexual hormones back into optimal balance.

Schisandra

Balancing, harmonizing, detoxifying
Schisandra is known as a “king” herb in Chinese Medicine, containing the energy of each of the five elements. It’s used to naturally reduce stress levels and promote relaxation and harmony. Schisandta is also said to enhance mental clarity, encourage detoxification by supporting the liver, and naturally improve digestion.

Shiitake

Inflammation, Immunity, skin health
Shitake mushrooms offer anti-inflammatory and immune-supportive qualities, due to their incredible nutrient-rich profile. They're particular high in copper, vitamin d, b vitamins, and selenium, naturally improving skin health. Shittake mushrooms are excellent to cook with, since you can often find them at your local grocery store and easily incorporate them into many dishes.

Turkey Tail

Immunity, Digestion, Inflammation
Turkey tail is a powerful mushroom that grows abundantly in our damp West Coast forests during the winter months. Nature always provides what we need, which makes it no surprise that Turkey tail naturally strengthens the immune system and reduces inflammation. It’s also considered to be a 'prebiotic' food. Prebiotics feed healthy gut bacteria, improve digestion, and encourage the growth of good bacteria.

Gut-Healthy Peppermint Hot Chocolate

Tis the season of peppermint!

During the holiday season, my cravings for peppermint always increase. This minty hot chocolate is the solution. To make this nourishing winter latte, you’ll just need a handful of simple and wholesome ingredients: raw cacao powder (or organic cocoa!), full-fat coconut milk, peppermint oil, and your favourite collagen or grass-fed gelatine. I like to add a scoop of greens powder or a dash or spirulina to achieve that natural green hue.

This elevated gut-healing peppermint hot chocolate is a healthy (and more affordable!) alternative to the one you’ll find at your local coffee-shop. Raw cacao is a medicinal superfood; rich in antioxidants, minerals, and natural enzymes. Coconut milk offers a source of healthy fats and anti-fungal properties, while collagen provides nutrients like l-glutamine and essential amino acids to help repair our gut lining.

Get cozy, put on your favourite holiday tunes, pour yourself this peppermint latte, and sip slowly.

Ingredients

• 2 tbsp raw cacao powder

• 1 scoop collagen peptides

• Generous splash of full-fat coconut milk

• 1/8 tsp peppermint oil

• A mug full of hot water

• Honey, maple syrup, stevia, or monk fruit to sweeten
  

Optional - Greens powder, spirulina, or chlorella to colour

Method

In your blended, combine raw cacao powder, a scoop of your favourite collagen or gelatine, peppermint oil, coconut milk, hot water, and a little natural sweetener. Additionally, add a scoop of greens powder of a dash or sea-greens for a natural green colour. Blend the mixture together on low-speed for about 60 seconds, until a thick and bubbly foam has formed on the top. Topped with a little crushed extra dark chocolate or additional cacao powder for good measure.

RAW ALMOND BUTTER CUP BALLS

These nourishing no-bake Raw Almond Butter Cup Balls are the perfect hormone-balancing treat! Made with a handful of simple ingredients, these rich and delicious balls satiate a sweet tooth, elevate our mood, and encourage a healthy menstrual cycle. Almonds are rich in vitamin e to support balanced estrogen production, while organic cocoa is filled with minerals like magnesium that help reduce PMS symptoms. Make a batch, pop them in the fridge or freezer, and keep on hand for a simple + delicious luteal-phase snack!

RECIPE

I N G R E D I E N T S

1 cup dates
1.5 cups dry roasted almonds
1/8 cup cocoa powder
1 tbsp coconut oil
Pinch of sea salt

M E T H O D

1. Combine all ingredients in you food processor, and blend until a smooth dough forms.

2. Shape into balls, sprinkle with additional superfoods and seeds (if desired), and place on a plate or parchment-paper lined baking tray

3. Refrigerate until chilled, and serve cold. Keep fresh in the fridge or freezer, depending on which consistency you prefer!

Syncing your Circadian Rhythm for better sleep

Did you know all living beings follow a 24-hour sleep-wake cycle?

This natural process is called our Circadian Rhythm, and it controls the time we wake up, the time we go to sleep, and our fluctuating energy levels throughout the day.

Unfortunately, our modern world is filled with rhythm-altering technologies that often affect our sleep cues and keep us up at night. Blue light emitted from cell-phones and tv screens, artificial indoor lighting, and wonky bed-time schedules all affect how easily we wake up and fall asleep every morning and night.

I used to experience insomnia and restless sleeps on a regular basis. Then in the morning, I’d sleep through my alarm clock and hit the snooze button on repeat. But over this past year, I really started tuning in and paying attention to how the external world was affecting my sleep. Now, I fall asleep with ease and sleep through almost every single night. Gone are the days of racing bedtime thoughts, restless sleeps, and groggy mornings. And let me tell you - life is truly better with deep quality sleep.

Below, I’ve listed my top 5 top tips for naturally regulating our circadian rhythm, waking up with ease, and getting a deeper sleep at night.

1.) Sunlight in the morning

Exposing our eyes to natural light shortly after waking is one of the most powerful ways we can naturally reset our circadian rhythm! Natural light helps us wake up, feel energized, and provides a natural source of energy in the am. After soaking in a little daylight first thing, you might not even need your morning cup of caffeine.

I choose to go for a walk outside first thing every single day, and I’ve noticed the biggest difference in every, mood, and sleep. Mama Earth is our medicine, and nature’s cycles teach us and provide the deepest healing.

2.) Avoid blue light at night

The blue-coloured light omitted from electronic screens negatively affects the production of our sleep hormone, melatonin. If you’ve ever experienced insomnia after staring at your phone or watching a movie right before bed, that’s why! I try to avoid looking at screens 2-3 hours before bed to help myself wind down and encourage sleep. But when that’s not an option, there’s a couple tricks we can do to migrate the effects:

• Download ‘Flux’ on your laptop. It’s a free app that automatically changes the colour of your computer screen as the sun goes down.

• Use apple’s built-in ‘nightshift’ option on the iPhone to shift the colour of your screen to the warmest tone after dark. Go to cell-phone’s settings —> display and brightness —> ‘night shift’, and set preferred times according to your schedule.

• Invest in some blue blocking glasses! There are a number of brands on the market offering dozens of different styles. Some companies are more reliable then others, so I recommend doing your own research before purchasing.

3.) Create a cyclical bed-time + wake-up schedule

Our body’s internal clock loves following a regular schedule. Do your best to go to bed and wake up at similar times every day. Not only will this help you fall asleep at night faster, but it will also be easier to wake up in the morning. I personally choose to sleep 7.5-9 hours every night - but this number changes depending on the time of month, year, and where I am in my cycle. Always listen to your body, and do what feels best for you.

4.) Limit artificial light

Indoor lighting tells our body that it’s daytime and we need to stay awake, even when it’s night. I recommend turning off all the bright lights in your home when the sun goes down. Instead, choose to light your home with some unscented soy or beeswax candles and a couple of pink Himalayan salt lamps, which emit a deep red glow and negative ions that promote relaxation. I’ve noticed this helps me feel tired faster and calm a busy mind.

5.) Sleep in the dark

Darkness naturally increase our melatonin production and decreases cortisol. But sleeping with a face-mask won’t quite do the trick - our skin has built-in light receptors that absorb all forms of light, whether your eyes are shielded or not. I recommend trying to make your room as dark as possible. Blinds, blackout curtains, or even an extra-thick bed-sheet are all great options.

Do you notice the affects of blue-light on your sleeping habits? What are your best remedies for encouraging a deep night’s sleep?

A Guide to Balancing Hormones, Naturally

Our hormones are responsible for a wide variety of important bodily functions, from signaling hunger cues and managing emotions, to regulating sleep, the female reproductive system, and our body's response to stress.

Many women experience irregular or non-existent periods, low sex drive, intense mood swings, cravings, and fatigue; all common signs of a hormonal imbalance. These 'common' symptoms are often overlooked and deemed 'normal' in western medicine - but they're not. It's actually our body's way of telling us that something is not right.

After many years of irregular cycles and long periods of amenorrhea, I've finally been able to bring my period back, for good. Restoring my cycle naturally has given me so much hope, and I hope that my story gives you hope, too. I wanted to share my own unique hormone journey, along with everything that has helped me - so I created this little guide to hopefully help others who are experiencing something similar. Healing takes time, and we must remember to be patient, gentle, and compassionate with ourselves and our bodies.

WHAT CAUSES A HORMONAL IMBALANCE?

Our lifestyle, nutrition, and the environment can all contribute to hormonal imbalances. And similar to any other health problem, there's almost always a number of factors involved. To heal, we must look at the body as a whole and address all areas of our lives; from physical to emotional. This is the principle of holistic healing.

That being said, the most common causes of a hormonal imbalance can usually be placed in one of these categories:

STRESS - Career, relationships, an overloaded schedule, lack of sleep, and lack of self-care are all common contributors to chronic stress.

NUTRITION - Undernourishment (such not eating enough calories), processed foods, excess sugar, too much caffeine, or not including enough healthy fats or quality protein sources in the diet can throw our hormones out of wack. Intermittent fasting and low-carbohydrate or KETO diets can also be dangerous to our hormones, as these types of diets are usually quite restrictive. Low carbohydrate consumption and under-eating raises cortisol levels and causes unnecessary stress on the body (especially for naturally stress-prone people!)

EXERCISE - Over-exercising or high intensity exercise (such as high intensity interval training) spikes cortisol levels, and creates a stressful environment in our bodies - especially if these exercises are causing fluctuations in body weight.

ENVIRONMENTAL TOXINS - Toxic products like household cleaners, plastic bottles, makeup, hygiene products, and unfiltered water are just a few examples of common endocrine distributors used in everyday life.

MEDICATIONS - Hormonal birth control, antibiotics, and certain medications disrupt our gut flora and destroy the trillions of "good" bacteria that are responsible for maintaining healthy hormonal levels.

THE EFFECTS OF HORMONAL BIRTH CONTROL 

Birth control pills are one of the most common causes of hormonal imbalances among young women, and were the cause of my own hormone issues that have lasted for many years. I started taking birth control pills when I was 16 years old. At the time, I was excited about the lighter, shorter periods that hormonal pills induced, and felt confident I was making the right choice. After all, my doctor said the pill was safe, effective, and frequently used by many girls my age! So I took her advice, and stayed on the pill for over three years - until I discovered the harmful effects that birth control has on our bodies.To keep it simple, birth control pills are essentially 'synthetic' hormones that imitate a female's natural menstrual cycle. The pill releases these 'fake' hormones into our system, and tricks our body into having a period. Prolonged use of the pill can actually shut down our entire endocrine system, inhibiting our body from naturally producing hormones on it's own.

SIGNS OF A HORMONAL IMBALANCE

When I stopped taking the pill, my period disappeared - and didn't return for over two years. My emotions were out of control, and I experienced terrible mood swings, mild depression, heightened anxiety, acne (something I've never struggled with before!), headaches, and constant fatigue; all signs of a serious hormonal imbalance. Looking back, I wish I had done more research and learned how to properly support my body before coming off the pill. With wholesome nutrition, supplementation, and small lifestyle changes, I believe it's possible to transition off the pill smoothly, and help our body re-balance it's hormone levels in a gentle and natural way. The key is hormonal support.

Below is a list of the most common SIGNS AND SYMPTOMS of a hormonal imbalance:

• No period, irregular periods, or infertility

• Frequent mood swings

• Anxiety, depression, anger, or moodiness

• Low libido

• Restless sleeps or insomnia

• Intense food cravings

• Weight fluctuations

• Digestive issues like bloating

• Chronic fatigue

HOW TO BALANCE YOUR HORMONES, NATURALLY

*Disclaimer - I am not a doctor or medical practitioner. All information shared below is a combination of my education as a Registered Holistic Nutritionist, combined with personal experience and individual research. It is not to be substituted for medical advice. For personalized guidance, please consult a licensed Doctor or Holistic Nutritionist.

LIFESTYLE CHANGES

MANAGE STRESS

Stress plays a HUGE role in hormone regulation. When our body is under high stress (emotionally or physically) for a prolonged period of time, our stress hormone 'cortisol' becomes out of balance. This can happen in two ways; our body starts producing too much cortisol, or can no longer produce enough cortisol. Both high and low cortisol levels cause a wide variety of harmful physical and emotional symptoms, so managing stress levels is crucial to our overall health and well-being.

REDUCE INTENSE EXERCISE

Intense exercise like high intensity interval training, sprinting, and spin raise cortisol and cause unnecessary stress on the body. However, don't let this be an excuse to stop exercising completely. The right types of exercise actually reduce stress, release good endorphins, and help re-balance our hormones! Focus on incorporating gentler exercises like walking, hiking, yoga, or resistance training. My tip? Take your workouts outside, and spend more time in the forest, by the ocean, or in the garden. Move your body while experiencing the healing and calming effects of fresh air, nature, and sunshine.

DETOXIFY YOUR HOME

Did you know that common household products are filled with toxic hormone-disrupting ingredients? These chemicals are called endocrine distributors, and they're hidden in everything from plastics, window cleaners, and dish soap, to shaving cream, makeup, and shampoo. To keep it simple, Endocrine distributors are chemicals that mimic hormones like estrogen and our thyroid hormones. This interferes with our body's natural hormone producing process. Thankfully, it's not hard to cleanup our homes and make the switch to toxin-free alternatives. You can find a natural version for almost anything, from laundry detergent to deodorant. Even better, many products can easily be replaced with simple, DIY recipes! I love creating my own multi-purpose cleaners using natural and affordable ingredients like lemon juice, white vinegar, baking soda, and essential oils.

GET ENOUGH REST

Rest is such an important part of re-balancing hormone levels. Under-sleeping affects our hormones in a variety of different ways, from raising cortisol levels and causing temporary insulin resistance, to inhibiting proper thyroid function. Getting the right amount of sleep and giving our body and mind time to relax is truly essential. Aim for at least 8 hours of sleep per night (some people require even more!) and schedule time everyday for relaxing activities. Reading a good book, taking a hot bath, stretching, yoga, baking, painting, colouring, gardening, and spending time in nature are all excellent ways to relax your mind and rejuvenate your body.

CREATE A SPIRITUAL PRACTICE

Healing takes place when we nurture our mind, our body, and our soul. I've personally experienced deep inner healing from incorporating different spiritual practices into my life. A spiritual practice is simply an activity or ritual performed with the intention of soothing, honoring, and nourishing our spirit. Practices such as meditation, gratitude journaling, deep breathing, walking in nature, yoga, reading spiritual books, prayer, and practicing presence are all beautiful ways to reconnect with our inner selves, quiet our minds, reduce stress, and induce a sense of bliss, peace, calm, and overall well-being.

NUTRITIONAL SUPPORT

Food is nourishment for our body and soul, and one of the world's most powerful sources of medicine. Certain foods help restore and promote hormone production, while others can be extremely harmful to our endocrine system.

FOODS TO EAT

SEEDS - Certain seeds (flax, pumpkin, sunflower, and sesame) contain specific nutrients that balance estrogen and progesterone levels. Supplementing with these seeds at specific times of the month will help support our body with key hormones. This process is called Seed Cycling, and has been an incredibly powerful tool for me. I have a comprehensive blog post on Seed Cycling coming next week, where I break down the process, provide my best tips, answer your FAQ's, and share my personal experience. Until then, you can read more about seed cycling here.

HEALTHY FATS - Fat actually helps our body form hormones, so incorporating plenty of healthy fats into our diet is crucial! Just make sure to focus on eating "Good" fats from whole-food sources, and stay away from saturated and trans-fats found in processed and deep-fried foods.

• Oils like coconut or olive

• Avocados

• Raw nuts, seeds, and natural nut butters

• Nut or seed flowers (my favourites are almond & coconut)

• Ghee

QUALITY PROTEIN - Protein contains a variety of amino acids necessary for hormone production. Chose organic, grass-fed meats and wild caught seafood, as conventionally raised animal products contain steroids, pesticides, and antibiotics that further harm our hormone levels. There are also a number of wonderful plant-based protein options available, such as beans, nuts, seeds, and certain grains.

• Organic lean meats like chicken or turkey

• Grass-fed red meat like beef, lamb, elk, or bison

• Wild-caught seafood

• Free-range eggs

• Bone Broth

• Lentils, chickpeas, green peas, and black beans

• Quinoa, amaranth, teff, and hemp hearts

• Fermented organic tempeh (in moderate amounts)

CARBOHYDRATES - Not eating enough carbohydrates is yet another common cause of hormonal imbalances. Carbs are responsible for regulating the thyroid and insulin production, meaning low-carbohydrate diets can affect thyroid function and blood sugar levels. Boost your carbohydrate consumption by incorporating more fruits, root vegetables, and whole grains.

• Yams and russet or sweat potatoes

• Winter Squashes like kabocha, acorn, and butternut

• Quinoa

• Brown or Wild Rice

FERMENTED FOODS -The trillions of bacteria that live in our guts have a major impact on our hormones. Research has shown that these microorganisms have the power to influence our hormones in both positive and negative ways, so maintaining a healthy balance and variety of "good bacteria" is extremely important.

• Fermented vegetables like Kimchi or sauerkraut

• Kombucha (look for brands without added sugar, or try making our own!)

• Homemade fermented coconut or whole milk yogurt or kefi

FOODS TO AVOID

• Caffeine - Spikes cortisol and causes blood sugar to rise and crash, creating even more stress on our bodies.

• Sugar - Void of any nutrients, spikes insulin, and causes our blood sugar to crash.

• Processed foods - Contain no fiber, protein, or beneficial nutrients, and are usually filled with harmful fats and processed sugars.

Some Tips...

• Try "Cycle Eating" by consuming certain nutrients at specific times in your menstrual cycle to encourage the production of necessary hormones.

• Eat regular meals and snacks at set time intervals throughout the day. Avoid skipping meals or intermediate fasting, which can both increase cortisol levels, affect blood sugar, and cause extra stress on the body.

SUPPLEMENT SUPPORT

ADAPTOGENIC HERBS - Adaptogenic herbs contain medicinal properties that lower our cortisol levels and help our body better adapt to and process stress.

• Ashwagandha

• Medicinal Mushrooms like chaga, reishi, and lion's mane

• Holy Basil

• Tulsi

• Maca

ESSENTIAL FATTY ACIDS - Our body can't produce essential fatty acids (EFA's) on it’s own, so we need to supplement with them instead. EFA's support healthy hormone levels, aid in hormone production, reduce inflammation, and are proven to help naturally regulate a women’s menstrual cycle.

• Fish oil (salmon, cod, mackeral)

• Sockeye salmon

• Flaxsed oil

• Walnuts

• Chia seeds

VITAMINS - While a healthy diet should technically provide us with all vitamins and minerals we need, this is often not the case. Poor digestion, improper absorbtion, gut issues, and nutritonally void foods are just a few of the many reasons why today's society is so nutrient deficient. I believe it's important to supplement with a few key vitamins to ensure all our basis are covered - especially while trying to rebalance our hormones.

• B Vitamin Complex

  • with B6, B12, and Folic Acid*

  • Vitamin D

  • Calcium-Magnesium Complex

  • Evening Primrose Oil

GUT SUPPORT - The trillions of bacteria that live in our guts have a major impact on our hormones. Research has shown that these microorganisms have the power to influence our hormones in both positive and negative ways, so maintaining a healthy balance and variety of "good bacteria" is extremely important.

• Probiotics

• Apple cider vinegar

• Fermented foods like kimchi, saurleaut, kombucha, and kefir

• Collagwn peptides or kefir

• Bone broth

• Castor Oil

  • Rub on stomach at night to stimulate hormone production and period regulation

Do you experience symptoms of hormonal imbalance or desire to connect more deeply with your cycle? I created the Wholistic Cycle Guide to help you discover your root cause and naturally rebalance your hormones through learning to eat, move, and live with your cycle.