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.

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.

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.

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.

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.

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.

A Beginner's Guide to SEED CYCLING

I lost my period for over two years after going off the hormonal birth control pill. My hormones were a mess, and I experienced a number of unpleasant symptoms including breakouts, digestive issues, and dramatic mood swings. But with the help of Seed Cycling, supplementation, and a few simple lifestyle changes, I've been able to re-balance my hormones, regulate my cycle, and naturally bring back my period.

While seed cycling is just one of the many changes I've implemented while trying to restore my cycle, it's effectiveness should not be underestimated. Out of all the diet and lifestyle changes I made throughout my hormone-balancing journey, seed cycling has hands down been the most powerful. I remember when I first heard about seed cycling. I was intrigued, excited, and hopeful - but also very confused. I had so many questions, but no one to turn to for advice.

I created this Beginner's Guide to Seed Cycling to break down the process in a simple and easily understandable way, and to hopefully help you navigate the abundance of confusing information online.  By sharing my personal experience, I hope to give you the courage and inspiration to take your health into your own hands. Our body naturally wants to heal - but sometimes, it just needs a little support

*Disclaimer - I am a Registered Holistic Nutritionist, not a doctor or medical practitioner. All information shared below is a combination of my personal experience, research, and education as a Nutritionist. For personalized medical advice, please consult a licensed Medical Doctor or Naturopathic Doctor.

What is Seed Cycling?

Seed Cycling is the process of naturally regulating our reproductive hormones by supplementing with certain seeds at specific times of the month. The unique nutritional properties in each seed are strategically used to mimic and positively affect different hormones in our bodies - specifically estrogen and progesterone.

Basic principle: using seeds to naturally regulate the menstrual cycle, ease unpleasant symptoms, rebalance hormones, reduce PMS, encourage fertility, or bring back a missing period.

How Does Seed Cycling Work?

During the first half of our menstrual cycle, the sex hormone 'estrogen' needs dominant in order for us to ovulate. However, it’s ratio is incredibly important. Estrogen needs to be present in just the right amount (not too much, and not too little!) for our hormones to remain balanced. Often, estrogen gets overproduced (or progesterone gets under produced due to stress, improper nourishment, or nutrient deficiency), which can lead to estrogen dominance and a variety of unpleasant symptoms. Other times, estrogen may be low due to excessive exercise or not eating enough. Flax and pumpkin seeds help bring estrogen levels back into balance by encouraging the right amount to be produced, while simultaneously preventing excess buildup. In the second half of our menstrual cycle, our body requires the sex hormone 'progesterone' to build the uterine lining and encourage a period. Sesame and sunflower seeds support progesterone production during this phase.

What Seeds Do I Use?

To seed cycle, you need to supplement with four different seeds: flax, pumpkin, sunflower, and sesame. I also recommend a fifth supplement: evening primrose oil. Evening primrose oil isn't always included in a seed cycling protocol, but I personally think it's incredibly beneficial to incorporate.

FLAX SEEDS - Flax is rich in omega-3 essential fatty acids. The seeds contain estrogenic-like properties that encourage healthy estrogen production, along with lignans that simultaneously block excess estrogen from being produced.

PUMPKIN SEEDS  - Pumpkin seeds are rich in omega 6 and zinc; two nutrients that support our sex hormones and encourage reproduction.

SUNFLOWER SEEDS - Sunflower is an excellent source of vitamin e and selenium. The seeds contain lignans that mimic and support progesterone production.

SESAME SEEDS - Sesame is high in vitamin e, and contains the same hormone-balancing lignans as flax. The seeds encourage fertility and support progesterone balance.

EVENING PRIMROSE OIL - Evening primrose oil naturally balances our cycle, particularly encouraging menstrual bleeding. I’ve fond it to be incredibly helpful for those with amenorrhea or very light periods. The oil also reduces PMS symptoms and helps regulate our emotions.

Where to Begin:

Seeds are rotated between the follicular phase and the luteaul phase of our menstrual cycle. If you don't currently get a period (or have irregular periods) then take the seeds according to the moon's cycle. This is what I did, and it worked incredibly well for me.

IF YOU HAVE A REGULAR PERIOD

DAY 1 - FOLLECULAR PHASE (weeks 1 & 2)

Start day 1 of seed cycling on your first day of bleeding. Consume 1 tbsp of ground flax seeds and 1 tbsp of ground pumpkin seeds every day for the next two weeks, until the luteal phase begins on day 15. Use flax and pumpkin seeds to help support estrogen levels and balance extra estrogen produced during this time.

DAY 15 - LUTEAL PHASE  (weeks 3 & 4)

Start day 15 of seed cycling on your first day of ovulation. Switch the seeds from flax and pumpkin to 1 tbsp of ground sesame and 1 tbsp of ground sunflower. Continue supplementing the sunflower seeds and sesame seeds daily for the next two weeks, until your period begins again. Use sunflower and sesame to help boost progesterone production during this time.

IF YOU DON'T HAVE A (REGULAR) PERIOD

DAY 1 - NEW MOON (weeks 1 & 2)

Start day 1 of seed cycling on the first day of the new moon.  Consume 1 tbsp of ground flax seeds and 1 tbsp of ground pumpkin seeds every day for the next two weeks, until the day of the full moon on day 15. Use flax and pumpkin seeds to help support estrogen levels and balance extra estrogen produced during this time.

DAY 15 - FULL MOON (weeks 3 & 4)

Start day 15 of seed cycling on the first day of the full moon.  Switch the seeds from flax and pumpkin to 1 tbsp of ground sesame and 1 tbsp of ground sunflower. Continue supplementing the sunflower seeds and sesame seeds daily for the next two weeks, until the day of the new moon. Use sunflower and sesame to help boost progesterone production during this time.

How to take the seeds:

Grind the seeds into a fine 'flour' before consuming, to help our body digest them easier and ensure all the nutrients are absorbed properly.

Why Should I Start?

Seed cycling is a natural way to regulate our hormones, menstrual cycle, and emotions. I recommend seed cycling to anyone who experiences:

• Irregular periods

• PMS

• Amenorrhea (no period at all)

• Symptoms of a hormonal imbalance
  

Seeking deeper hormone support?

Although seed cycling is a supportive tool when used in partnership with a hormone-balancing protocol, it won’t fix a deeper-rooted hormonal imbalance on it’s own. If you experience painful or heavy cycles, irregular periods, amenorrhea, PCOS, endometriosis, fertility challenges, 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. The body can heal when given the right environment. We just have to cultivate balance again through addressing the root and beginning to fully nourish and support our body’s unique and individual needs.

As a Registered Holistic Nutritionist 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 the 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.

FAQ'S

WHAT TYPE OF SEEDS SHOULD I USE

Look for raw, organic seeds if possible. Buying them in bulk can help to offset the cost. Make sure to store your seeds in the fridge or freezer to preserve their nutrients and prevent oxidation!

DO I NEED TO GRIND THE SEEDS, OR CAN I EAT THEM WHOLE?

It's important to grind the seeds first so our body can digest them properly. Whole seeds can be very hard to digest. By grinding the seeds, we ensure our body fully absorbs all the nutrients.

HOW DO I PREPARE THE SEEDS?

First, I pre-measure out my seeds while they're still whole. Then, I use a coffee grinder to grind them into a fine powder.  I usually grind for 3-5 days in advance, and store the leftover powder in a glass container in the fridge or freezer. You can also buy preground seeds (aka flax meal) for convenience, but I don’t encourage this due to a higher chance of the seeds ‘oxidizing’ and becoming rancid. Once ground, seeds go rancid quite quickly, lose their nutritional value, and become unhealthy to consume. If it’s not realistic for you to grind your seeds every couple of days, just do the best you can. If that means grinding enough for two weeks in advance, store the remainder in the freezer to keep them fresh.

HOW SHOULD I EAT THE SEEDS?

There are tons of fun ways to incorporate ground seeds into your meals. I like blending them to smoothies, sprinkling them on oatmeal bowls, yogurt, and salads, or incorporating them in a batch of no-bake bliss balls. The options are truly endless! You can totally eat them by the spoonful, too. Just mix the ground seeds in a cup with some water and eat the paste. I also know people who eat them with a spoonful of nut butter as a quick and nourishing snack.

IS THERE AN ALTERNATIVE TO EATING GROUND SEEDS?

I personally believe Seed Cycling is most affective when we consume the seeds freshly ground. However! If this is not realistic or always possible for you, there is an alternative:

• SEED BUTTER CYCLING: Seed butter cycling uses the same principles as Seed Cycling, but we incorporate seed butter as opposed to ground seeds. This can be a more convenient way of Seed Cycling, especially with a busy schedule or while traveling. Purchase organic sunflower, pumpkin, and sesame (aka tahini) butter. To incorporate the flax, you may need to make your own flax butter as I’ve never seen it in stores. To do so, process toasted flax seeds along with some coconut oil in a food processor or high-speed blender until smooth, transfer to a jar, and store in the fridge. Consume 1 tbsp of the butters in place of the seeds.

CAN I EAT OTHER SEEDS WHILE SEED CYCLING?

Yes. Eating other seeds such as chia or hemp while seed cycling does not affect the process. However, I recommend avoiding sunflower and sesame during the first half of the cycle, and pumpkin and flax during the second half of the cycle.

CAN YOU SEED CYCLE WHILE ON HORMONAL BIRTH CONTROL?

Hormonal birth control works by releasing synthetic hormones into our body. Seed cycling will not have much affect over top these artificial hormones.

CAN YOU SEED CYCLE WITH AN IUD?

It depends on the type of IUD. If you have a copper IUD, then YES! T he copper IUD does not release any hormones into our body. If you have a hormonal IUD (ex Mirena or Skyla) then seed cycling will not be as beneficial.

Have you tried seed cycling? Please share your tips, advice, or personal experience.

A GUIDE TO PERIOD CUPS

Periods! Let’s talk about them.

I dreaded my menstrual cycle for most of my life. I’ve always been one of those girls with a naturally heavier period. And every month, in the first couple days of my cycle, I routinely bled through tampons, pads, pants, and sheets.

I first heard about the period cup a few years ago from a friend. “They'll change your period FOREVER!” she said. But after a quick google search, I immediately turned the idea down. Inserting a physical cup, into my body?! No way!

But this year, everything changed. I began to crave a deeper connection with my body and my cycle. I felt a strong desire to learn more about my anatomy. And I started to become curious about my blood. Not to mention, I was SO tired of using tampons that just didn’t work with my heavy bleed. And most importantly, I started to understand the startling impact conventional menstrual products have on our planet.

What is a Menstrual Cup, Anyway?

A menstrual cup is a small, flexible, reusable cup that’s typically made from silicone or rubber. Unlike tampons or pads, the menstrual cup collects your blood instead of absorbing it! Similarly to using a tampon, menstrual cups are inserted into the vagina. Once inside, the cup sits below the cervix and catches your flow as you bleed. Once the cup is full, you simply pop it out, empty it’s contents into the toilet, give the cup a quick rinse to clean, and pop it back in.

Why Switch to the Cup?

I held off from trying the menstrual cup for SO long because I was scared of the unknowns. What if insertion hurts? What if I leak? What if my cup gets lost inside of me?

But today, I’ve grown to deeply love my menstrual cup. And after a little education, reassurance, and practice, those fears have quickly melted away. So why use a menstrual cup? There are SO many reasons to make the switch:

Information

• Using a period cup offers a beautiful opportunity to get to know your body AND your blood! Did you know the colour of your period is a free hormone test? After switching to the menstrual cup, I’m now able to get a picture of my hormonal health every single month, based on my blood’s colour, texture, duration, and flow.

Sustainability

• Period cups are SO much better for our earth. Did you know a single person uses approximately 11,000 disposable tampons in their lifetime? All together, menstrual products add up to over 200,000 tons of waste, per year. Now that’s A LOT of waste. Especially considering it takes 800(!!!!!!!) years for one pad to fully break down. Additionally, the actual production of period products is environmentally disruptive. Conventional pads and tampons are typically made from cotton; one of the most water-intensive crops to grow. They also contain large amounts of plastic (think applicators, wrappers, and packaging) which end up crowding our landfills and polluting our oceans.

Health

• Period cups are SO much better for our health. Conventional tampons + pads contain a wide variety of added chemicals, toxins, and pesticide residue that absorbs into our bloodstream. Studies show these chemicals actually disrupt our endocrine system and contribute to hormonal imbalance - along with promoting all sorts of disease.

• Wearing a menstrual cup greatly reduces the risk of Toxic Shock Syndrome (TSS), which happens from bacteria that begins to form when menstrual products (specifically tampons) are left in for too long. TSS is a dangerous and potentially fatal condition.

Affordability

• The average women spends approximately $6,000 on menstrual hygiene products throughout her bleeding years. Just imagine how much $$$ you can save by switching to a reusable menstrual cup!

Ease

• You can often go much longer between emptying your cup than changing a tampon. This is the biggest blessing for someone with a heavy bleed, like me. Goodbye leakage worries, hello freedom!

• You can safely leave the menstrual cup in overnight while you sleep. My period-sleeps have truly become so. much. better. since switching to the cup.

Why I love VIV

Not all menstrual cups are created equal. It’s SO important to do your research before purchasing, and find a consciously made cup with non-toxic materials. Your cup will be INSIDE of you, after all! After searching for (and testing) many different period cups, I finally found a menstrual-care company that embodies everything I believe in: period positivity, womxn empowerment, sustainability, accessibility, the environment, and our health.

Viv for Your V is a female-founded earth-friendly period-care company that cares deeply about the quality of their products and the impact they leave on our earth. Their products are consciously made with toxin-free, environmentally-friendly ingredients using practices that support sustainability. These products include the Viv Menstrual Cup (my personal favourite!), bamboo liners, bamboo pads, and tampons COMING SOON!

Some reasons why I love Viv…

• Their products are made with organic bamboo + corn fibre, using drastically less water + land space to grow than cotton

• Their products are completely plastic FREE

• Their products are free from nasty chemicals

• Their pads + liners are 95% degradable!

• Their packaging is made with sustainable ink and 30% less paper than conventional period products

• Their products are priced affordably, making them accessible to many

• They ship ALL OVER the world!

• They’re passionate about menstrual education, period empowerment, and removing stigmas + shame

I’m so excited to share that Viv was kind enough to offer a special discount code for this community! If you’d like to purchase your own Viv menstrual cup, or try any of their natural period products, you can use the code HANNAH15 at checkout for 15% your order! Considering their already accessible pricing, this is a deeply generous offer.

The Viv Menstrual Cup

I particularly love my Viv cup because of it’s made with 100% medical grade silicon, lasts 10 years with proper care, AND I can wear it for up to 12 hours at a time. Plus, it’s beautiful black colour means I don’t need to worry about staining. I like to wear my menstrual cup for the majority of my cycle, then switch to the Viv organic cotton panty liners in the last day or so. I sleep with my cup in overnight, and pair it with a Viv pad for extra protection on heavier bleeding evenings. This cup, and these pads, have truly made my period feel like a dream.

P E R I O D C U P Q + A

Before I made the switch, I had so many questions about the cup. So, I’ve compiled this handy Period Cup Q + A as a resource for you to turn to. I hope this information provides answers to your burning questions, helps break the menstrual cup stigma, and gives you the reassurance, support, and inspiration to finally make the switch.

How do I insert the cup?

Your first time inserting the cup always feels a little scary. But with a bit of practice, insertion becomes a breeze - I promise! First, take some slow, deep breathes, until you begin to feel somewhat relaxed. Then, squat down (either on the floor or over the toilet) and open your legs. Fold your menstrual cup in half, and insert just like you would a tampon. It can sometimes help to wet the cup first for easier sliding! Allow the cup to open up inside. When it’s in the correct position, you won’t be able to feel it at all.

Here’s a handy little tutorial if you need further guidance: How to Insert a Menstrual Cup

How do I figure out my cup size?

Not all vaginas are the same, and using a properly sized cup is super important for comfort and insertion ease. Your unique cup size will depend on your cervix height and average period flow. Viv for Your V has a handy little sizing chart that you can refer to before purchasing!

How long can I keep my cup in?

This will largely depend on the flow of your bleed and the size of your cup. On heavier days, I like to change my cup ever few hours to prevent potential leakage. On lighter days, I keep my cup in all day long without thinking about it!

How do I take the cup out?

Sit down on the toilet, and reach up until you can feel the tip of your menstrual cup. I LOVE the Viv cup’s handy ring, which makes it super easy to remove and completely beginner friendly. Once you’ve got hold of your cup, slowly pull it out and empty the contents into your toilet.

Can the cup get lost inside of me?

NO!

Once you understand your female anatomy, then you’ll realize that it’s physically impossible for your cup to get lost inside of you. This is because it’s impossible for the cup to move past the cervix and into your uterus.

However, depending on the length of your cervix, the cup can sometimes slide up a bit to far and become out of reach. Do not panic! You can simply use your pelvic floor muscles to push the cup back down.

Can I exercise with my cup in?

Yes! From swimming to running to yoga, menstrual cups allow you to move freely, without worry.

Can I sleep with my cup?

Yes! You can leave your cup in safely for up to 12 hours. On heavier flow days, I recommend paring the cup with an organic pad or a pair or absorbable period undies in case of leakage.

How do I clean my cup?

While on my period, I simply rinse the cup under hot water in-between usage. Then, once my bleed has finished, I give the cup a more thorough cleaning. On the stove, heat a small pot of water until boiling. Boil the cup for about 5-10 minutes to kill off potential bacteria and remove any stains. Let dry, then store in a clean place until your next cycle. Good as new!

Is there a risk of TSS?

While its not impossible, the chance of developing Toxic Shock Syndrome (TSS) while using a menstrual cup is incredible rare. To date, there has only been one reported case of TSS from the period cup, and this was due to an unlikely scrape that occurred during insertion. Overall, menstrual cups are quite safe. Just follow instructions, check on your cup from time-to-time, and always listen to your body.

Since switching to the menstrual cup, I now feel a deeper connection with my body and to my monthly bleed. Our period is a gift. Let’s CELEBRATE our beautiful cycle, normalize menstruation, and acknowledge the sacredness of the menstrual phase.

This post is lovingly sponsored by Viv for Your V. Thank you, Viv, for making this content possible!

Season Syncing

As we enter into the autumn season, I want to talk about Season Syncing. Sadly, our modern world has fallen out of touch with the Earth’s natural rhythm. Thousands of years ago, there were no alarm clocks or grocery stores or packaged foods or transported goods from halfway across the globe. Our ancestors rose with the sun, ate off the land, and lived according to the seasons. This way of being is our natural state. It’s how we’re designed to thrive.

Season syncing brings us back to our roots. Based on Traditional Chinese Medicine and Ayurvedic philosophies, the practice encompasses sleeping, eating, and living in-tune with the seasons.

The idea: to synchronize the seasons with our largest categories in life; sleeping, eating, exercising, and living. When we tune in, get quite, and listen, our body intuitively knows what to do.

Syncing with the Sun

Our cirdadium rhythm (aka internal clock) follows the sun. This means, our body naturally wants to sleep and rise with the setting and rising sun. And to best support our needs, our sleep cycle may very throughout the year.

Fall: The transition from Summer to Autumn can be exceptionally hard. The mornings become darker and the days go grey. Wind down earlier, sleep in a bit later, and allow your body additional rest.

Tips: exposure to daylight in the morning helps reset our sleep and wake cycles, and naturally alleviate tiredness. Try going outside first thing in the morning, even for just a couple of minutes.

Winter: With shorter days and longer nights, winter is the time to slow down, withdraw, hibernate, nest, and rest. It’s the perfect opportunity to fully recharge and prepare for a new year ahead. Longer periods of sleep are often required, AND completely healthy!

Tips: Supplement with vitamin D to support seasonal depression, and consider installing natural spectrum light bulbs - especially if you live in a place with limited sunlight during the winter months.

Spring: The mornings slowly get brighter, and daylight increases. Begin to shift your alarm clock a little back each day.

Summer: Bright mornings, later evenings, and increased sunlight often results in feeling like we need less sleep during the summer. Favour early rising, and listen to your body!

Eating with the seasons

Seasonal eating provides our body with the nutrients it needs in specific seasons. Do you naturally crave different foods depending on the time of year, climate, and weather conditions? Does your digestion fluctuate as the seasons change?

Research now shows that our gut micro-biome physically changes it’s structure, as well as enzyme production, with the seasons! This means, our body optimally digest different foods at different times of the year. And when we eat something completely out of season - like tropical fruit in the winter (guilty!) - our body won’t efficiently produce the correct enzymes needed to properly break these foods down.

Eating with the seasons is quite simple - just focus on eating local, in-season foods. Basically, anything that's grown locally will be in-season. An easy way to figure out what's seasonal in your area is to check your city's growing guide, or pop by a neighbourhood farmer's market!

Farmer's markets are an excellent way to connect with the people who grow your food, and support local during the spring, summer, and early autumn months. cNot only do they foster a sense of community, but they're also so much fun! Shop at grocery stores and markets that carry in-season produce grown close to home, as opposed to the other side of the world. Shopping this way supports both our body AND Mother Earth.

Fall

Grounding, starchy, warming, aromatic

• Winter squashes

• Roots and tubours

• Cooked, steamed, dark leafy greens

• Warming spices like cinnamon, nutmeg, and ginger

• Starchy vegetables

• Fiberous fruit like apples, pears, and plums

Winter

Grounding, earthy, warming, comforting

• Starchy root vegetables like carrots and parsnip

• Winter squashes

• Brown and sweet potatos

• Cruciferous veggies like brussel sprouts

• Oranges and clementines

• Hearty chills, soups, and stews

Spring

Light, fresh, bitter, cleansing

• Bitter greens like arugula and dandelion

• Sprouts and dark leafy greens

• Fresh herbs (parsly, dill, cilantro)

• Homemade vegetable and fruit juices

• Sea vegetables like spirulina and chlorella

• Fresh salads and smoothies

Summer

Cool, hydrating, juicy, abundant

• Water-rich vegetables (cucumber, zuchinni, peas, tomatoes, lettuces)

• Summer squashes

• Tropical fruits and berries

• Sprouts and sprouted legumes

Seasonal exercise

With the changing seasons, our excercise requirements often change, too.

Autumn: As the days grow darker, it's common to feel our energy start to dwindle. Instead of pushing through, transition intense workouts to nature walks and gentler movement. Honour your body’s declinng energy.

Winter: Favour restorative practices like yoga or pilates. Take your workouts indoors to keep warm, and consider investing in a gym membership during this time.

Spring: After winter’s hybernation, we often feel a sense of renewed energy. Now is a great time to take your workouts outside.

Summer: It’s common to feel a surge in energy and motivation during the summer months. The long days and abundance of sunshine make us feel awake, energized, and ready to move. In this fast-paced season, try new things and pariticpate in a wide variety of activities; from mountain hikes to ocean swims and workouts at the beach.

Daily Habits

Fall: Winding down, wrapping up, completion, and tuning in. The perfect time to:

• Slow down

• Reorganize

• Wrap up projects and loose ends

• Spend time in the forrest

Winter: Deep rest, comfort, coziness, hibernation, withdrawal, and reflection. The perfect time to:

• Journal and reflect

• Set intentions for the coming year

• Less work, more rest

• Spend time at home

Spring: Re-organizing, resetting, planning, checking in, cleaning up. The perfect time to:

• Spring-clean your closet, space, and thoughts

• Plant ideas, dreams, and seeds

• Start new projects

• Resert with a health-supportive cleanse

• Spend time in the garden

Summer: Play, spontaneity, adventure. The perfect time to:

• Adventure, travel, and explore new places

• Actively participate in social activities

• Spend time in the ocean, lakes, and rivers

Digestive-health tips for balanced hormones

The gut + hormone connection!
Let’s chat about it.

The health of our hormones is directly connected to the health of our digestive system. In my studies to become a holistic nutritionist, I learned that the body is deeply connected. When imbalance is presenting in one area, it often affects all other areas. I’m so fascinated about these interconnections - particularity between our hormones and the gut. As I began my personal hormone-balancing journey, I discovered how important it was to nurture my digestive health. By doing so, I was more easily able to support my hormones and bring my body back into balance.

So how is the gut and our hormones interconnected? I like to focus on these three areas:

Constipation + estrogen buildup

In our modern day world, we’re constantly exposed to environmental toxins, endocrine disrupts, and “xenoestrogens” that mimic estrogen in the body. These hormone-disruptive chemicals are commonly found in things like household plastics, pesticides sprayed on non-organic foods, conventional makeup + beauty products, toiletries, and cleaning products. In order to ‘detox’ these toxins and prevent buildup, it’s absolutely essential that our digestive system is working smoothly. This means having at least one (or more!) formed bowel movement per day.

Digestive distress + cortisol

Our body can experience physical stress in the form of digestive issues, gut inflammation, food sensitivities, improper chewing, and imbalanced gut bacteria. These physical stressors prompt our body to release the stress hormone, ‘corstiol’. Chronic gut inflammation = chronic cortisol production. While cortisol can be beneficial when released on occasional, a continuous production of this stress hormone is quite harmful to the rest of our hormones. This is because cortisol uses the same building blocks that our other hormones need to be produced - and cortisol ALWAYS takes priority!

Dysbiosis + thyroid hormones

Certain hormones (particularly, our thyroid hormone!) need to be “converted” in the gut to a form that’s more usable by the body. The healthy bacteria within our gut are responsible for making this conversion happen! But when we have an imbalance of good-to-bad bacteria (also known a dysbiosis), these important hormones cannot be converted properly. Thyroid hormone imbalances and digestive problems go hand in hand.

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5 tips for digestive health

So how can we remedy hormonal imbalances by improving digestive health? I like to focus on these simple yet deeply nourishing practices:

Eat plant fibre

Fibre is such a beautiful nutrient! Unfortunately, our standard North American diet is deeply lacking in fibre-rich plant foods that are so, so good for our digestive health. Some of my favourite incredibly nourishing fibre-rich foods include seeds such chia, flax, + hemp, fibre-rich grains like buckwheat + oats, crucifies vegetables, legumes, fruits, and dark leafy greens.

One way I love to support my gut is with Holy Crap’s Superseed Blend breakfast cereals.  I mean, the name speaks for itself! These cereal blends are naturally gluten-free, low in sugar, and SO rich in gut-supportive fibres to encourage regular elimination and ease IBS symptoms. The ingredient list is simple, consisting of just chia, hemp, and buckwheat. These mixes take only a couple of minutes to prepare, and make the perfect gut-healthy breakfast for those busy mornings. I’m SO in love Holy Crap, and everything this company offers!

Drink more water

Often, the simplest practices are the most profound. Adequate hydration is essential for eliminating toxins and ensuring you’re going to the bathroom regularity! While each individual’s water requires are unique, I often encourage my clients aim for 8-12 8oz cups per day. Another beautiful way to increase hydration is through water-rich foods like vegetables + fruits, or creating your own electrolyte drinks with a pure sea salt, lemon, and raw honey.

Chew your food

Digestion begins in the mouth - with chewing! Chewing our food breaks down hard-to-digest particles and stimulates the release of important enzymes. It’s one of the most affective ways we can support our gut, yet so often, chewing gets overlooked. Between eating on the go or in front of electronics, it’s common to rush through meals without taking the time to actually savour each bite. Today, I encourage you to create space to sit down, connect with your food, and enjoy a beautiful meal in full presence.

Incorporate fermented foods

In traditional cultures, fermented foods were treasured and regularily enjoyed. They understood the potent doses of live cultures in these foods, and the benefits they have on our gut. I invite you to begin adding a heaped tablespoon or two of fermented vegetables to your lunches and dinners daily. Try it out, and feel the difference for yourself!

Take a probiotic

In addition to fermented foods, I find a high-dose probiotic taken in the evenings before sleep is often very beneficial for preventing constipation, reducing bloating, and keeping digestion running smoothly. I recommend a probiotic supplement with at least 10billion CFU, or more! The higher the strain, the more potent the affects will be.

This post is lovingly sponsored by Holy Crap Cereal. Thank you to Holy Crap for making posts like this possible!

My Menstrual Phase Beetroot Smoothie

Today on the blog, I’m sharing my nourishing period smoothie recipe in partnership with Garden of Life! I make this recipe ritually on the first day of my cycle every month. The ingredients in the smoothie help reduce PMS symptoms, decrease period bloat, increase energy, and support healthy digestion.

The recipe features nutrient-rich beets to support blood flow and restore lost nutrients, chocolate-y cacao powder to replenish magnesium levels, elevate your mood, and ease cravings, raw flax seeds to balance hormones, and Garden of Life’s Plant Iron and Organic Herbs supplement to re-mineralize the body and increase energy during your moon cycle.

Growing up, I used to see my period as a burden. Painful cramps, intense emotions, hormonal breakouts, bloating, water retention, and frequent mood swings were a regular occurrence every month. These symptoms made me dread my monthly bleed.

But when I came off the hormonal birth control pill, my period didn’t return. What followed in the coming years was a journey to regain and maintain a regular menstrual cycle. (You can read all about my experience with amenorrhea here!)

Now that I have my period back, I see my cycle in a whole new way. I no longer think of my period as a burden, disgusting, or shameful - but instead, a magical, beautiful gift.

Seeing your period as a gift isn’t always easy - especially if you suffer with uncomfortable symptoms every month. But with supportive foods, intentional supplementation, herbal remedies, and nourishing lifestyle practices, we can overcome these symptoms, find harmony with our hormones, and experience gentler, easier, more beautiful periods. Overtime, we can learn to fall in love with our cycles.

When my period commences every month, I love to celebrate with this nourishing Menstrual Phase Beetroot Smoothie. This smoothie incorporates powerful nutrients that are essential for balancing hormones and experiencing a more beautiful cycle. The recipe includes nutrient-dense beets, magnesium-rich cacao, hormone-balancing flax seeds, and Garden of Life’s Plant Iron and Organic Herbs. Beets promote blood flow and circulation, helping to cleanse the uterus. Cacao provides a rich source of magnesium - a nutrient that helps reduce water retention, period induced bloating, and cravings. Flax seeds work to cleanse the liver, and bring low or high hormone levels back into balance.

Iron is one of the most important nutrients for menstruating women - yet it’s often overlooked. It’s common for women with heavy periods, gut issues, weak digestive symptoms, or those who follow a plant-based diet to not obtain or absorb enough iron every month. Iron deficiency can show up in a variety of unpleasant symptoms, like extreme fatigue, pale skin, dizziness + lightheadedness, hair loss, brittle nails, and cold hands and feet. Garden of Life’s Plant Iron and Organic Herbs is a beautiful supplement that includes added botanics and nutrients like vitamin c and b vitamins to increase iron absorption and further support a healthy cycle.

Recipe

• 1 medium beet, chopped

• 1 tbsp raw flax seed

• 1 serving Garden of Life Plant Iron and Organic Herbs

• 1 scoop Garden of Life Raw Organic Vanilla Protein

• 1 tsp cacao powder

• 1 cup frozen blueberries or blackberries 

• 1 cup non-dairy milk

• Optional - unsweetened coconut yogurt for swirling ontop

Method

Combine all ingredients in your blender. Blend on low speed, slowly increasing until smooth and creamy. Pour into a glass (or your favourite mason jar!) and optionally swirl in unsweetened coconut yogurt for added gut-health benefits.

All About Earthing

I truly believe at the root of almost every imbalance in our modern world is a disconnection from our natural world. Human beings were never meant to live the way we do - indoors in front of screens all day, overloaded with information, to-do’s and expectations, and disconnected from our environment. But through reconnection with the earth and her frequency, we can begin to slowly shift, heal, and return to a state of balance.

Trees, flowers, and plants release healing vibrations that directly communicate with our central nervous system. Sunlight resets our circadian rhythm and naturally replenishes vitamin d levels to support immune health, deep rest, strong bones, and glowing skin. Fresh air cleanses out toxins, releases stuck energy, and clears our mind. Healthy soil is rich in trillions of microorganisms that nourish and promote diversity within our gut microbiome. Ocean air releases endorphins, crashing waves promote calmness, and salty water encourages physical healing. Clean water contains important minerals that are needed to fully hydrate our cells. Fresh, locally grown, in-season, organic foods contain the full spectrum of vitamins, minerals, and energetic qualities to support vibrant health.

Potentially most powerful of all, is the earth's vibrational energy. A healing electrical current emanates from deep within her core, that reenergizes, recharges, and grounds our entire being. When we make direct contact with the earth, these ‘negative ions’ naturally reduce inflammation and soothe the nervous system.

Earthing, also known as grounding, is the practice of touching the earth with our bare skin, and letting her energy flow through us.

The Earth radiates a powerful, naturally healing electrical current that reenergizes, recharges, and grounds our entire being. This energy is referred to as ‘negative ions’. Research shows negative ions positively alter our brain chemistry to encourage feelings of contentment, peace, and well-being. Unfortunately, our modern world is filled with technologies that produce positive ions - an energy that promotes inflammation and negatively impacts both mental and physical health. Positive ions are formed from toxins (chemicals found in your home and products, air pollutants, etc), indoor lighting, and anything electromagnetic such as electronic devices like your phone or tv.

But when we make physical contact with the Earth, it’s healing energies bring our body back into a state of neutral homeostasis and balance.

Earthing is one of my favourites methods for calming anxiety and stress. It’s simple to do, completely free, and you’ll feel so much better once you’re done. Just go outside, take off your shoes, and sit, stand, or lie down bare foot on the grass, sand, or soil. Breathe deeply, and let the earth’s energy wash through you. This practice calms our stress hormones and naturally reenergizes us - without caffeine or sleep. While we may not always feel in control of our external circumstances, we do have the power to shift our internal state. And there are so many simple, free practices we can implement from home to help relieve anxiousness, manage stress, soothe our nervous system combat feelings of anxiety and overwhelm. Amongst those, Earthing is one of my most treasured of all.

My Coffee Journey + Why I Made the Switch

Today, I want to talk about coffee.

If you told me 5 years ago that I would no longer be a coffee drinker, I would have straight up laughed.
But here I am this morning, watching the sun rise and sipping a foamy cup of Dandy Blend - happy as can be.

2 years ago, I gave up coffee completely - and now, I want to share why I did, how I did it, and what I drink instead.

My journey with coffee

I started drinking coffee back when I was 16. At first, it was just an occasional treat purchased while out on a date with friends. But slowly, coffee made it’s way into my daily routine. It started with a cup on the weekends, and then one every morning, and then a second in the afternoon. Before I knew it, I was drinking a minimum of 2-3 cups per day just to keep awake.

I love the taste of coffee. The smell of a fresh brew first thing in the morning, it’s earthy, bitter taste, and that pleasurable feeling when you take the first sip - it’s a whole experience.

But what I thought would be a life-long relationship came to a sudden halt 3 years ago, when I started to experience a whole list of health complaints: bloating, cramps, loose stools, trouble sleeping, and feeling “anxious” all the time. After a visit with my naturopathic doctor, I was encouraged to do 3 things: remove a few food sensitivities, take a couple of supplements, and stop drinking caffeine.

How caffeine affects the gut

Caffeine (and in particular, the type of caffeine found in coffee) negatively affects our gut in two main ways: First, caffeine is a natural laxative.  This means it promotes bowel movements by increasing the rate at which food moves through our digestive system. If you’re already experiencing loose stools or having trouble absorbing nutrients, going to the bathroom more frequently means an increased chance of malabsorption.  And if you struggle with IBS, diarrhea, or constipation, coffee will likely make symptoms worse. Second, caffeine is inherently “acidic”.  Acidic foods can irritate our gut lining, increase digestive issues, and contribute to ‘leaky gut’.

Coffee, anxiety, and hormone imbalance

Have you ever finished a cup of coffee, and suddenly felt your heart begin to race?  Does caffeine make you feel jittery, shaky, anxious for no reason, “wired and tired”, and unable to sleep? That’s because coffee is a stimulant. It “stimulates” our mind and nervous system, switching us from a state 'of “rest and digest” to a state of “fight or flight”. Caffeine also stimulates our body to release the stress hormone cortisol. If we’re drinking coffee on a regular basis, we’re constantly stressing our body out. To much coffee encourages blood sugar to rise and crash, creating a vicious stress cycle and negatively impacting other hormones. When one hormone becomes out of balance, so do the rest!

My dependancy + addiction

Aside from worsening gut issues and over-stimulating my already active mind, there was one unhealthy affect that was more than just physical - it was emotional. When I really reflected on my relationship with coffee, I realized my addiction was more deep routed then simply loving the taste. For years, I used caffeine as a crutch.

Coffee gave me the false belief that I didn’t need sleep. I found myself in a routine of staying up late and waking up early - convinced that sleep wasn’t important or necessary. Instead of allowing myself deep rest, I relied on coffee for energy (when really, my adrenal glands desperately needed support!) I also used coffee in unhealthy ways, like drinking a cup when I was hungry to suppress my appetite.

A note - every body is unique and individual. What works for me may not work for you. Instead of labelling caffeine as “good” or “bad”, I encourage you to tune in and re-evaluate your personal relationship with coffee. Why do you drink it? How does it make you feel?

What I drink instead

When I finally decided to give up coffee, my one requirement was to have an alternative that was actually enjoyable and tasted somewhat similar. If I can’t have coffee, I at least want to feeeeeel like I’m having coffee, right?! Unfortunately, many coffee alternatives on the market don’t taste even remotely close, and often contain weird filler ingredients.

After lots of experimentation, I wanted to share this list of the best coffee alternatives I’ve found. Dandy Blend, by far, takes the cake. Out of every caffeine alternative I’ve tried, nothing compares to Dandy Blend. It’s the closest drink I’ve found to “real coffee”, and contains all those delicious, earthy, slightly bitter sweet notes. Letting go of coffee isn’t easy, but it’s a whole lot easier when you have a delicious replacement to sip on.

Dandy Blend is a powdered blend of roasted barley, rye, chicory root, dandelion root, and sugar beet extracts. But no, it doesn’t contain gluten. That’s because the extracts of these plants are used, and not the whole plant itself! Dandy Blend is smooth, rich, full-bodied, and actually tastes like coffee. But the best part is the ingredients list! As a holistic nutritionist, I deeply care about the ingredients in my food. Unlike your typical coffee alternative (which usually contains gluten + fillers), Dandy Blend incorporates medicinal plants that support our internal health and well-being.

Other herbal coffee alternatives:

Dandelions

Chicory

Rooibos

Cacao

Carob

Purchase Dandy Blend Here:

Creamy Dandelion “Coffee” Latte Recipe:

• 2 tsp Dandy Blend

• 1 tbsp coconut butter

• A mug full of hot water

  Optional add-in’s

• 1/2 tsp vanilla

• Sprinkle of cinnamon

Combine all ingredients in a blender, and blend for about 1 minute until smooth and creamy. Alternatively, add ingredients to a pot and warm on the stovetop to let the coconut butter dissolve. Pour into your favourite mug, and sip slowly.

This post is in partnership with Dandy Blend, but all thoughts and opinions are my own. This post also contains affiliate links. By purchasing product through my link, I make a small commission without any additional cost to you. Thank you for supporting Wholistically Hannah and making this blog possible!

Eating For Calm in Stressful Times

Food is powerful.

The way we choose to eat has a profound impact on our mental well-being during times of stress. Certain foods can trigger unpleasant emotions, promote mood swings, heighten anxiety, and increase levels of stress. But when we choose grounding foods that nourish our body and brain, the opposite affect takes place. Specific nutrients and eating practices help calm our nervous system, encourage balanced hormones, and keep anxiousness at bay.

3 ways to support our body with food during stressful times:

Balance blood sugar levels

Balancing insulin levels is essential to prevent a crash in our blood sugar and mood. When we skip meals, overindulge in processed sugars, or eat carb-rich foods that lack healthy fats and proteins, our blood sugar spikes and then dips. This reaction is stressful for the body, and automatically triggers our brain to feel anxious

• Add nourishing fats + proteins to each meal

• Have breakfast shortly after waking

• Eat every 3 hours

• Add 1 tsp cinnamon to support insulin balance

Eliminate anxiety-promoting stimulants

Stimulants like caffeine and refined sugars stimulate our brain to enter a ‘hyperactive state’. This might look ike racing thoughts, increased heart rate, shakiness, and feeling “wired” and “panicky”.

• Certain forms of caffeine - coffee, pop, black tea

• Processed + added sugars - white and brown sugar, candy, processed sweets

• Refined carbohydrates that lack fibre - white flour, white bread, pastries, fried foods, packaged “junk foods”

• Alcohol

Incorporate soothing nutrients that help our brain feel calm

Certain nutrients have a calming affect on our brain, and work to naturally relieve tension and promote feelings of “well-being”. My favourite nutrients to focus on incorporating that help calm our mind and encourage relaxation: magnesium, b-vitamins, l-theanine, and adaptogenic herbs.

• Magnesium rich foods - dark chocolate, almonds, seeds, cooked leafy greens

• B-vitamin rich foods - grass fed meat, wild fish, sea veggies, sunflower seeds, nutritional yeast

• L-Theanine rich foods - matcha + green tea

• Herbs + Adaptogens - tulsi, skullcap, passionflower, ashwagandha, maca, and medicinal mushrooms like reishi

All About Tongue Scraping

Tongue scraping is the ancient Ayurvedic practice of cleansing your tongue. It’s said to improve digestive and oral health, support the immune system, and clear toxic bacteria and residue.

I’ve been tongue scraping for over two years. And now, it’s become an essential part of my morning routine. Tongue scraping is a simple, fast, and natural way to freshen breathe, strengthen immunity, and improve digestion and gut health.

What is tongue scraping?

Tongue scraping is the ancient Ayurvedic practice of cleaning your tongue by scraping away old bacteria and toxins using a curved, metal scraper. Our tongue naturally accumulates toxic debris throughout the day and while we sleep, so it’s important to cleanse the mouth regularly to dispose of any buildup.

The Benefits

Research shows regular tongue scraping improves oral health and prevents tooth decay. The white coating that builds up on our tongue consists of thousands of toxic bacterial strains. These organisms weaken our immune system and contribute to a variety of dental problems. And according to Ayurveda, tongue scraping can even improve digestive health by clearing microbes that interfere with our healthy gut flora. Additionally, tongue scraping an easy, natural, and effective way to freshen our breathe naturally!

How to tongue scrape

Step 1 - Purchase a tongue scraper. You can find them at most drugstores or health food shops for as little as $10. If you don’t have access to a proper scraper, use the back of a large metal spoon!

Step 2 - Go in front of a mirror, and stick out your tongue.

Step 3 - Place the tongue scraper (or spoon) as far back on your tongue as you can. Then, gently glide the scraper towards the front. You’ll see the white coating on your tongue begin to scrape off.

Step 4 - Rinse off the collected bacteria into the sink, and repeat the process 2-5 times until the tongue is clean.

Step 5 - Repeat every morning, preferably first thing before drinking or eating.

My experience

I personally notice my mouth tastes so. much. better. after tongue scraping. Now that I’m in the habit, I can’t start my day without doing it. You’ll quickly realize just how much bacteria builds up on your tongue overnight, or in accordance to eating certain foods. I also feel like my immune system is stronger (and I get sick less often!) since beginning to tongue scrape religiously. Maybe a coincidence, maybe not!

Have you tried tongue scraping? What are your thoughts? Would you consider adding it to your wellness routine?