Seed Cycling Pudding

chia seed pudding

Seed cycling is one of the simplest and most effective holistic remedies for balancing hormones.

This ancient technique helps restore the balance of  the sex hormones estrogen and progesterone by rotating certain seeds into your diet during the two different phases of your menstrual cycle (follicular and luteal phase).

Added bonus is the lignans in the seed hulls bind to your excess hormones, and the seed oils contain essential fatty acids that are building blocks to hormones.

So you’re essentially getting two for one in benefits!

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I’ve created this Seed Cycling Pudding because not only is it the perfect meal for creating healthy hormones as it’s full of healthy fats, fiber, magnesium, and protein, but it also is a way to incorporate seed cycling into your diet.

Seed Cycling Pudding

(Serving Size 4)

Ingredients:

  • 1 BPA free can full fat coconut milk
  • 1 cup filtered water
  • 8 tablespoons chia seeds
  • 6 tablespoons ground flax seed
  • 1/2 cup hemp seeds
  • 1/2 teaspoon cinnamon
  • pinch of sea salt
  • 1 teaspoon vanilla extract
  • 4 packets Sweet Leaf stevia
  • 1 tablespoon of sunflower seeds or pumpkin seeds (this depends on where you are in your cycle)

Method:

  • Mix ingredients into bowl
  • Pour evenly in 4 mason jars
  • Put in fridge overnight
  • When ready to eat top with pumpkin seeds (when in follicular phase/ first 14 days of cycle) or sunflower seeds (luteal phase/last 14 days)
  • Optional toppings, berries, Lily’s chocolate chips, and/or almond butter. Sometimes I do all three! YUM!

Harmful Chemicals are Destroying Your Hormones. Here’s What You Can Do.

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What we eat is crucial to building balanced hormones, but what’s equally important are our beauty products, toiletries and household cleansers!

Our toiletries and cleansers tend to get overlooked, yet the play a crucial part in causing painful periods and serious hormonal imbalances because of the harmful chemicals they contain called endocrine disrupters.

Endocrine disrupters are chemicals that interfere with the production, release, transport, metabolism, or elimination of the body’s natural hormones, and they’re seriously bad news bears for all of human kind. These endocrine disruptors mimic your hormones, and cause you to be estrogen dominant.

About 90% of the clients I see are estrogen dominant, and this is due to the increasingly toxic world we live in.

(This is why it’s imperative to do at least one cleanse a year to get rid of built up toxins like glyphosate in the body.)

Signs of estrogen dominance are painful periods, bloating, breast tenderness, irritability, moodiness, PMS, fatigue, weight gain, short luteal phase, infertility.

The majority of toiletries and household cleansing products on the shelves today contain xenoestrogens. These xenoestrogens mimic the functions of our natural estrogens and interrupt our hormone balance creating symptoms such as heavy periods, PMS, estrogen dominance, fibroids, etc.

Our skin has tiny pores all over the body, which are like tiny mouths after all! So it’s important to use natural and chemical free products! It’s also important to use household cleansers that do not have harmful chemicals as well.

Balance Your Hormones by Avoiding these Chemicals:

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Glyphosate

Glyphosate has been shown to cause cancer, research is linking it to autism, and the EU deemed it so dangerous they banned it for use in crops. My hope is that one day soon it will be banned in the U.S., but for now as consumers we must be proactive to avoid ingesting it.

Most tampons and pads are made from GMO cotton, so they contain glyphosate, and you do not want this stuff inside your vagina! Instead, opt for a menstrual cup like SAALT, or period panties like THINX, or organic, non-bleached tampons or pads.

Bisphenol A (BPA)

To avoid BPA we must avoid foods packaged in aluminum and plastic (BPA free is okay but aim for glass or stainless steel when possible). Always opt for glass Tupperware, and only drink out of stainless steel, glass, or BPA free plastic water bottles.

Phthalates and Parabens

The products you use to clean your bathroom and household are potential stressors to your health. New scientific research shows that many of the chemicals found in everyday house-cleaning products are bio-accumulative and very toxic, which means that once in your system, they stay in your system and allow for increased free radical damage, which makes you more vulnerable to autoimmune diseases and cancers.

Ready to throw things out now?

Find your bleach products, Comet, Ajax, Windex, Lysol, air fresheners, Glade Plug- Ins, cute toilet bowl cleaners, and talc-based baby power. Throw them in a garbage bag and toss them out!

Safe Household Cleansing Alternatives:

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  • Seventh Generation line of cleaning products. You can find this at some grocery stores, Target, and any Whole Foods.
  • DoTerra On Guard house cleanser
  • Arm and Hammer baking powder in replacement of Ajax or Comet
  • Hydrogen peroxide in place of Windex
  • White vinegar instead of bleach (it’s a great grease cutter)
  • Dr. Bronner’s

White Vinegar All Purpose Cleaning Recipe:

  1. In a spray bottle fill with half white vinegar and half water
  2. Put in 15 drops essential orange oil and 10 drops tea tree oil

Safe Toiletry and Beauty Product Alternatives

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  • Makeup: the average women puts 5 pounds of makeup on her face in a year so it’s crucial that you’re using a chemical free brand such as Beauty Counter.
  • Lotions: Throw them away! Instead try extra virgin coconut oil with essential oils.
  • Toothpaste: swap for natural brands like Earthpaste and Jason’s.
  • Deodorant with antiperspirant: ditch the antiperspirant and switch to a natural deodorant such as Oars and Alps. Their deodorant offers excellent coverage, and I love their Deep Sea Glacier scent!
  • Bodywash- I’m a fan of Oars and Alps activated charcoal soap in peppermint. It also contains spirulina and shea butter so it leaves your skin feeling smooth. It also makes for a great face wash as the activated charcoal is exfoliating.

As you can see, one must be proactive to reducing exposure to these hormone disrupting chemicals. But the good news is if you support your body, it will support you!

 

 

 

 

10 Reasons to Add Turmeric Into Your Diet

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From curing the common cold to preventing or fighting against cancer, turmeric is an essential spice that you should become familiar with. With a long history of being used in traditional medicines such as ancient India’s Ayurveda, it has lately become more recognized in western practices – it’s really no surprise that it is currently the most studied spice on the planet.

Turmeric is one of my favorite natural remedies for treating PMS, painful periods, PCOS, endometriosis, and basically any type of inflammation.

I try to drink a warm cup of turmeric milk (aka “Golden Milk”) everyday. I especially make sure I get my cup in when studying yoga in India, as it’s nature’s best anti-inflammatory, helping relieve any general aches and pains. Plus, it’s really delicious – making it a nice treat before bed. I also put it in my warm lemon water in the mornings.

Healing Properties of Turmeric:

1. Cancer fighter.

2. Reduces symptoms of depression.

3. Cures the common cold.

4. Relieves arthritis pain.

5. Balances Hormones.

6. Relieves general aches and pains in the body.

7. Reduces risk of Alzheimer’s Disease.

8. Lowers cholesterol.

9. Alleviates allergies.

10. Helps wounds heal faster.

And these are just a tip of the iceberg of all the healing properties of turmeric.

Alright, so now that you know how AMAZING turmeric is, are you ready to get more of this amazing spice into your diet?

(Pssst…if you don’t think you’re gonna eat it everyday you can also take this magical stuff in capsule form!)

One of my favorite ways to get turmeric daily is with turmeric milk, also known as “Golden Milk”.

Turmeric Milk Recipe:

Ingredients:

  • 2 cups of coconut milk (or your dairy-free milk of choice) 
  • 1 teaspoon dried turmeric powder OR one half-inch fresh turmeric thinly sliced
  • 1 teaspoon dried ginger powder OR one half-inch piece of peeled, fresh ginger
  • 1/8 teaspoon cinnamon.
  • A dash of freshly ground black pepper
  • Honey to taste (use local if possible – this will also help with allergies and do not add to the milk when it is HOT, as this turns the honey toxic. Wait until it is warm.)

Directions:

  1. Combine all the ingredients (except the honey) into a blender.
  2. Blend for 30 seconds to a minute.
  3. Pour mixture into saucepan over medium heat.
  4. Bring to boil.
  5. Turn off heat, cover, and allow mixture to cool for a few minutes.
  6. Add honey.
  7. Serve and enjoy!

Alternatively, if you do not have a blender, skip steps one and two and combine all ingredients in a saucepan. If you are using fresh ginger and turmeric, use a strainer to filter them out before serving.

In addition to drinking turmeric milk, I also cook with turmeric as much as possible. There are tons of delicious recipes out there ranging from coconut curries to lentil soups. Here is a list of some goodies:

Curry Cream of Carrot Soup 

Turmeric Spiced Rice 

Spiced Kale Scramble 

Creamy Pumpkin Curry 

However you choose to get your daily dose of turmeric, make sure to ingest it after it has been heated. This is why drinking it in a warm beverage or cooking with it is best, as the heat activates the turmeric. Also, adding freshly ground black pepper boosts turmeric absorption by 2,000%! You can also increase turmeric’s healing properties by mixing it with a healthy fat such as ghee or coconut oil.

And guess what? Turmeric milk checks off all of the above!

Enjoy!

Health Coach Jenna

Is the Keto Diet Right for PCOS?

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Diet is the most crucial component of putting PCOS into remission.

That’s right- having PCOS does not mean you’re doomed!

PCOS is a metabolic syndrome, so women with PCOS must balance their blood sugar in order to put their symptoms into remission, this is why many women find success (at a cost) with diabetic medications such as Metformin. However, Metformin depletes B vitamins and has unpleasant gastrointestinal effects so it’s not the ideal option. It’s best to adapt our diets first, and most times (in addition to certain supplements) this is all it takes.

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PCOS and the Keto Diet

For women with PCOS, I’m a huge fan of the Keto diet, but only as a therapeutic diet observed for about 4-12 weeks.  This is because the Keto diet can be harmful if practiced too long.

There was a small study in 2005 that tested the ability of the keto diet to help manage PCOS and even put it in remission, and it showed promising results. However, the trial groups only practiced the keto diet for 12 weeks.

You see, although the keto diet is excellent for reversing PCOS, diabetes, and balancing blood sugar, if practiced over a long period of time, women can stop menstruating.

This is because women need a certain amount of carbohydrates (somewhere around 150 grams daily) to ovulate and have a period. The keto diet calls for less than 50 grams a day, so women who practice this diet very often stop having periods a few months later.

My solution?

Keto for 4-12 weeks (in tandem with working with a health practitioner) and then practice intermittent fasting while observing a “ketoish” diet that includes healthy carbs like a serving of white rice or sweet potatoes once a day, ideally taken in the evening. As women we need to aim at about 150 grams daily. This number could be 100 grams for some, or higher or lower for others.

Intermittent Fasting

A great form of Intermittent Fasting for women with PCOS is what’s called “Time Restricted Eating”. This means one goes 12-16 hours without eating, and eats all of their food for the day within a certain window. Starting at 12 hours is best (for example stopping eating at 8PM and then having breakfast at 8AM) and then working up to 14 or 16.

It’s best to limit your extended fasts of 14-16 hours to 3-4 times a week, but 12 hours should be your daily baseline.

It’s very important to note that you must listen to your body and let it tell you how long of a fast is right for you. Personally, I find that 14-16 hours is my magic spot! But it took some trial and error.

Intermittent fasting is an excellent tool to balance blood sugar levels, increase mental clarity, boost energy levels, repair our DNA, and reset our digestive system. Basically, the more time you let pass between your dinner and your first meal of the next day, the more of an advantage you are giving your body to regenerate and replenish.

This is all due to ketones.

When you go 12 hours or more without eating, our body switches from using glycogen for fuel to fat. When the fat is burned for fuel it produces ketones. Ketones are a more efficient source of fuel for the body, as they promote weight loss as well as lower cholesterol, blood pressure, and insulin resistance.

An example schedule of how you can practice IF:

-8PM Dinner

-Wake Up: Bulletproof Matcha or Coffee

-8AM Breakfast (12 hours fasting)

or

-10AM Breakfast (14 hours fasting)

Remember, PCOS is not a curse. No it can’t be cured, but with the right diet and lifestyle hacks, along with the correct supplements, you can be symptom free and be a #PCOSTHRIVER just like me!

With Gratitude,

Health Coach Jenna

5 Foods That DESTROY Your Hormones

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I’m a firm believer that with the right diet and lifestyle, any hormonal condition can be put into remission, and I’m living proof!

I was born with Polycystic Ovarian Syndrome (PCOS), but with the right diet and lifestyle changes its been in remission for 2 years now! Isn’t the power of food as medicine incredible?!

I’m usually a fan of using positives instead of negatives, but I feel like these 5 foods are so detrimental to your health that they really need to be put on your “no-no” list ASAP if you are currently experiencing PCOS, Endometriosis, adrenal issues, thyroid problems, or painful and irregular periods.

5 Foods To Ditch For Hormonal Health:

1. Gluten

Many people have a gluten sensitivity. And if they don’t, I still don’t think it is the best food for hormonal balance. Gluten contains inflammatory proteins that cause intestinal permeability, which causes food particles to enter into your blood stream, causing chronic inflammation. This leads to weight gain, mood disorders, painful periods, and can lead to auto-immune disorders.

Alternative-whole grains such as rice, quinoa, buckwheat, and sweet potatoes. If you decide to eat gluten, then opt for spelt or sourdough bread, or Ezekiel sprouted grain bread.

2. Sugar

I feel like I’m a broken record with this one, but it’s the truth. You just can’t obtain balanced hormones if you are eating sugar. That’s because stabilizing your blood sugar is the #1 thing you must do for balanced hormones. And if you eat lots of sugar then your blood sugar levels will most likely resemble that of a roller coaster. Insulin is a hormone, and if you have too much, then it raises your cortisol, which throws everything else out of whack.

And for women with PCOS, this is a biggie, because eating too much sugar causes insulin resistance, and too much insulin causes ovaries to make excess testosterone.

3. Most Dairy

Most cow dairy contains A1 casein which is extremely inflammatory to humans. And all cow dairy contains lactose, which most of us can’t even break down anyways. This leads to leaky gut, digestive issues like gas, bloating, diarrhea, and constipation.

If you must have dairy then make it from organic Jersey or Guernsey cows that contain A2 casein, which is not as inflammatory.

Alternative: The only exception to dairy is grass-fed butter or ghee, and cheese from goats, sheep or buffalo. Goat, sheep and buffalo products are lactose free, so they are easy on your digestion. Another great alternative to cow’s milk is camel’s milk. I have not tried it yet, but I hear good things.

4. Alcohol

Sorry ladies. We should really limit our alcohol intake to 4 drinks a week. This is due to the fact that alcohol is high in sugar so it increase insulin, but it also depletes an important anti-inflammation molecule called glutathione. We need glutathione to detox, and if your detox pathways are not being supported then your body can’t flush out excess hormones, namely estrogen.  Alcohol also damages gut bacteria.

Alternatives: If you drink, stick to dry wines and beer, and take activated charcoal and vitamin C with each drink.

5. Vegetable oils

Vegetable oils are cheap and have long shelf lives, which is why you will find them in most restaurants. Vegetable oil in my opinion is the worst thing you can put in your body, and when you combine it with sugar it is like an inflammatory bomb. The omega 6’s in vegetable oils not only cause inflammation all over the body, but they create inflammatory prostaglandins, which you DON’T WANT.  Prostaglandins are hormone like substances that are responsible for your period cramps. So vegetable oils, as well as any oxidized fat, will promote painful periods.

Alternative: Omega 3’s promote anti-inflammatory prostaglandins. So opt for omega 3 rich oils like coconut, avocado, flax, olive, and grass-fed butter and ghee instead.

If you want to heal, you can’t cut corners. You must let these 5 foods go.  Of course, once you are healed, you can reintroduce some in moderation as life is all about balance. But for the most part you should opt for the food alternatives I recommended.

Okay folks! I hope you find this helpful. Also, if you haven’t already, join me on my Hormone Community Facebook page. This is a group for women on their healing journey to support one another and share their success. You’ll also catch me there  posting with articles, helpful insights and of course, live videos!

With Gratitude,
Health Coach Jenna

 

Tart Cherry and Avocado Smoothie Bowl

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🍒 TART CHERRY AND AVOCADO SMOOTHIE BOWL 🍒

Good morning, lovelies! This high-fat, moderate protein smoothie bowl will make your hormones sing and keep your blood sugar stable until your next meal. Nourishing, healthy, yet tasty food- that’s what I’m all about!

 RECIPE :

  •  1/2 cup organic tart cherry juice ( one of nature’s best anti- inflammatories)
  •  1/4 avocado
  •  1/2 cup frozen blueberries
  •  2 cups spinach (if it’s frozen you won’t even taste it!)
  • 1/2 cup So Delicious unsweetened coconut yogurt or full fat coconut milk
  • 3 tablespoons ground flaxseed
  •  1 tablespoon almond butter
  • 1 scoop Bulletproof collagen vanilla or half scoop Vega Sport vanilla protein
  •  dash of cinnamon
  • dash of sea salt

Method:

Blend, enjoy and garnish with Lily’s chocolate chips! This should keep you satisfied for 3-5 hours! For real!

Holistic Remedies for Ovarian Cysts

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If you are a woman, chances are you have had at least one ovarian cyst in your life. Perhaps you weren’t even aware of it, or perhaps it caused you a bit (or a lot!) of discomfort.

I’ve had my share of ovarian cysts in the past, and because I didn’t know what I know now, they caused me an exponential amount of unnecessary grief.

I first started suffering from cysts when I was a teenager because of Polycystic Ovarian Syndrome (PCOS), which is why the doctors put me on the birth control pill at the age of 15. It did prevent me from getting cysts for the time I was on it (but at the price of weight gain and depression), but because the pill doesn’t get to the root of the problem, my PCOS was at a raging full force when I got off the pill at 21.

When I was 29 I experienced the worst ovarian cyst of my life. While on honeymoon in Thailand, a 5 x 5cm cyst grew on my left ovary and twisted around it, causing hemorrhaging. I had to be rushed to the hospital for an emergency laparotomy to remove the cyst. Luckily my ovary was saved. In this very rare case, surgery was necessary. But as you will learn later in this article, surgery is rarely the best option, and is best to be avoided.

When I was 30, I had yet another cyst. This one on my one-year wedding anniversary while in Vietnam! Seriously, can a girl catch a break?!  Because I was so petrified that this one would twist like the previous one, I had my husband take me to the hospital immediately, even though I was not in as much pain as the one from the previous year. Trust me, you will know if your cyst is in torsion, because it is extremely painful.

The ultrasound indeed showed another 5×5 cm cyst on my left ovary. I was gutted. The doctors insisted on surgery, and because I didn’t know what I know now, I agreed. This time a less invasive procedure called a laparoscopy was performed.

A year later at 31 I had yet another cyst. This time I was in the U.S. so I decided to go to a gynecologist. The ultrasound showed another 5×5 cm cyst on my left ovary. He suggested we watch and wait, and in the meantime I should take the birth control pill to shrink it.

I respectfully declined the birth control pill, and he was not very pleased.

I turned down the pill with confidence because I had done quite a bit of research since my previous ovarian cyst ( in the past year I literally made it my mission to learn EVERYTHING I could about them).  So I now had the knowledge to make better decisions, and I rejected the birth control pill therapy, and instead took the holistic route. I knew the signs to look out for if the cyst did go into torsion, and if this did happen I knew I would need to get an ultrasound immediately in case I did need surgical intervention.

However, surgery was obsolete, as with my holistic treatment the cyst dissolved with my period two weeks after it formed.

 No surgery required. No birth control pills.

Today, I’m ovarian cyst free, and even if I do get another one, I wouldn’t be worried at all because I now have the knowledge of how to get rid of it on my own. And I would like for you to be empowered with this knowledge as well.

If you’re suffering from ovarian cysts, chances are you are so confused about all of the conflicting advice out there, due to the fact there is no consensus among physicians on how to treat them. It’s overwhelming I know. This article should hopefully shed some light on the situation for you.

Ovarian Cyst:

Enlarged fluid-filled sacs on the ovary, typically categorized by when they occur in relation to ovulation. (1)

For the sake of time, we will only discuss the most common type of ovarian cyst called a Functional Ovarian Cyst. There are three types of Functional Ovarian Cysts which we will cover today.

Functional Cysts:

These cysts are called “functional” because they develop as a result of normal functioning of the menstrual cycle. Their cause is always hormonal. They can occur once in your life, or recur frequently.

3 Types of Functional Ovarian Cysts:

1. Follicular Cyst

This is the most common type of ovarian cyst. With this cyst, the follicle around the egg continues to grow as you approach ovulation, but instead of rupturing to release the egg as it should, it instead grows into a cyst that encases the egg inside, preventing ovulation.

Cause: There are many hormonal imbalances that can cause this. PCOS being one of them, as well as hypothyroidism.

Treatment: These will usually always resolve on their own by day five of your next period, although in the mean time they can cause quite a bit of discomfort such as pelvic pain and nausea. The only case in which surgical intervention needs to take place is if the cyst twists around the ovary. If you are in a lot of discomfort and do not want to wait a few weeks for your period to dissolve the cyst, you can get a progesterone injection to disrupt estrogen dominance and instigate an earlier period. Surgery can be performed, but it should always be considered a last resort, since it can compromise fertility by causing scarring.

2. Luteinized Unruptured Follicle (LUF)

This cyst occurs when the maturing egg prepares to be released at ovulation, and the follicle that encases the egg goes through the sequence of normal ovulation, however the egg remains stuck in the follicle, so ovulation does not actually occur, even though it seems as if it did because a corpus luteum that produces progesterone is still formed.

Cause: A hormonal imbalance is at play and this type of cyst is believed to occur in 15% of women dealing with infertility.

Treatment: Just like the Follicular Cyst, this cyst will most likely go away on its own by day five of bleeding. A progesterone injection can be used if pain is overbearing. The injection will instigate a period within three-five days.

3. Corpus Luteum Cyst

In this type of cyst, the egg is released and normal ovulation takes place. However, the opening where the egg was released is sealed off and excess fluid fills it forming a cyst.

Cause: Fertility drugs raise the risk of this type of cyst.

Treatment: These cysts are the most innocuous in nature and almost always go away on their own within a few weeks to months. You can get pregnant with this type of cyst, and if you do, the cyst will usually resolve within the first three months of pregnancy.

Holistic Methods to Encourage Ovarian Cysts to Dissolve

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If you have found yourself with one of these cysts, you might find yourself in a bit of discomfort. It is common to get bloated in the abdomen, and to feel tenderness, nausea, constipation or diarrhea, and discomfort in doing daily activities. From my personally experience I found that the pain came in waves. Sometimes lasting a few hours at a time, or maybe even minutes. If I stayed away from exercising I felt much better, so on the days I had the cyst I stuck to light yoga.I also find some holistic treatments to help ease the pain, and speed up the dissolution of the cyst.

However, if you at any point feel such severe pain that you can’t stand up, or use the bathroom, or if you get a high fever or start vomiting, you must go to the hospital immediately. It is very rare, but ovarian cysts can go into torsion and cause infection. In this case surgical intervention is most likely required.

1. Castor Oil Pack:

Place a castor oil pack on your lower abdomen for 30-minutes to an hour each day. The castor oil can help break down the cyst, and increases blood circulation.

2. Herbal Tea Tonic:

Drink Yogi Moon Cycle tea 2-3 times a day. Add 1 teaspoon black strap molasses, 1 tablespoon apple cider vinegar, 1 teaspoon of turmeric, and a pinch of black pepper.  The potassium in the black strap molasses will help dissolve the cyst, as well as the apple cider vinegar. The turmeric will lower inflammation which will help ease the pain. This is more of an old wise woman remedy, and is not backed by medical research or the FDA. But many women have found this tonic to work, myself being one of them.

3. Epsom Salt Baths with Clary Sage:

Epsom salt baths will help soothe and relax, and it will help ease pelvic pain. Added bonus is the Epsom salt draws out toxins which will help with future hormonal balance. Make sure to get Epsom salts with no added fragrances or chemicals. Place five drops of clary sage essential oil into the bath, as clary sage is a well known oil for promoting hormonal balance.

4. Zinc

Your ovaries need zinc to function optimally, yet sadly, many of us are deficient in this crucial mineral. I recommend supplementing with zinc as well as eating plenty of zinc rich foods such as egg yolks, pumpkin seeds, and oysters. Selenium, iodine, and magnesium are also very important.

A Note on Recovery:

While you are in recovery stay away from strenuous activity and exercise. Focus on self care and slowing down. Treat your self with love and kindness. Use this time to focus on the patterns in your life that aren’t serving you so you can get to the root of the hormonal imbalance causing these cysts in the first place. I encourage you to team up with a holistic practitioner who will help you investigate and find out what is causing these cysts, and who can help you formulate a lifestyle and diet change that will promote hormonal balance.

If you have any more questions, please write them in the comments section below, and I will be happy to answer them to the best of my ability.

With Gratitude

Health Coach Jenna

Sources:

  1. Weschler, Toni. Taking Charge of Your Fertility: the Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health. William Morrow, an Imprint of HarperCollins, 2015.

A Holistic Guide to Spring Seasonal Allergies

Originally published on April 7, 2018 by Institute of Integrative Nutrition.

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Image from Shutterstock

The temperature is rising, the sun is shining, the birds are chirping, and nature is blooming. This can only mean one thing: Spring has officially sprung!

Many of us have been anxiously waiting to put away those bulky winter coats, dust off our lighter layers, and get to the local farmers’ market with an ice-cold coffee in hand. Unfortunately, this euphoric state of spring bliss is blurred by the burden of seasonal allergies for as many as 30% of adults and 40% of children. Symptoms like uncontrollable sneezing, headaches, congestion, constant sniffles, and itchy, red eyes could be signs that you’re experiencing allergies.

An allergy is the immune system’s response to a foreign substance – called an allergen – that triggers a reaction. The response the body has can cause a wide range of reactions, from subtle sneezing and sniffles to persistent hives and fatigue. One of the most common causes of allergies in spring in the United States is pollen, which is produced by hundreds of plant species, including trees, flowers, grass, and weeds. Spring is hit heaviest by new tree growth, and some of the worst allergy triggers across the Unites States are birch, cedar, and cottonwood.

Here are a few natural remedies that can assist in alleviating seasonal allergies.

Essentials Oils
Tea tree, eucalyptus, and peppermint oils all have powerful natural properties that can help relieve some of those unwanted effects that allergies have on the body. Diffuse a few drops of peppermint oil to unclog your sinuses or rub a small amount of eucalyptus oil onto your chest and forehead to relieve stubborn congestion. Tea tree oil is commonly used to kill bacteria that may be causing allergies, so use it to eliminate the triggers and keep your space clean and germ-free. These oils not only will assist in helping your body fight allergies, but they also have a calming effect on the body, which can reduce the added stress that comes along with them.

Apple Cider Vinegar
Apple cider vinegar (ACV) has popped up everywhere because of its incredible health benefits! Allergies develop when the body’s immune system becomes sensitive to something in the environment, but ACV may help boost the immune system and prevent issues that come with the new season.

Herbal Tea
Take a moment to sip a cup of symptom-reducing tea; it will be worth it! Drink rooibos, which may help block allergy-causing histamines; green tea, which can help reduce your immune system overreaction; and licorice root, which can relieve irritation in your nose and throat.

Nasal Irrigation
The stuffy feeling in your head and nose could be keeping you feeling heavy and down. Use a neti pot or nose cleanser and nasal saline to clear out all the built-up mucus causing your congestion. Pour a mixture of distilled warm water, a quarter teaspoon of non-iodized salt, and a quarter teaspoon of baking soda into one nostril and allow it to flow out the other nostril by tilting your head. This will help drain the fluids from your nose and reduce congestion.

Humidifier
A humidifier can play a huge role in treating your seasonal allergies. Improving the quality of air this time of year can be key to making the season more pleasant. A humidifier increases the humidity in the air to help eliminate congestion and can reduce the inflammation that comes from those irritating spring allergens.

We know that allergies can be frustrating and uncomfortable. Adopt these remedies in your daily routine to get back to enjoying the season and celebrating all the new life growing around you!

This article originally published on Institute of Integrative Nutrition and used with permission.

Why a Juice Cleanse is Not the Answer

The new year is a great time because it inspires so many people to get healthy. Many of you might decide to kick off the new year with a juice cleanse. To be honest I’m not a big fan of juice cleanses as they’re very high in sugar. A few days might serve you but anything longer then that might not be the best option in supporting your weight loss and health goals.

I have clients who come to me wanting to try out different fad diets or expensive juice cleanses in the new year, and to be honest, I’m just not too thrilled about these at all. I like to pick a food plan based on the individual and their specific needs.

So what makes a successful new year health plan? One with the goal of DETOX.

But detoxing doesn’t just happen by doing a seven-day juice cleanse once a year. Sorry to let you down!

Why we have to detox:

If we aren’t properly detoxing on a daily basis by having 1-3 bowel movements a day (ideally at least 2), then excess estrogen builds up in the body creating a hormonal imbalance that leads to weight gain, painful periods, and if untreated manifests into even bigger health issues. Detoxing is important because it allows the body to cleanse of toxic metals or chemicals we are exposed to from our food, toiletries, plastic containers, etc. These metals and chemicals are stored in our fat, which is why losing extra fat is part of the process.

When it all boils down, the less fat you have, the fewer toxins.

But as I said earlier, following a juice cleanse once a year for one week is not going to do the trick. This is because there are two different detox pathways which need to be supported in order to cleanse. And a juice cleanse is only supporting one of them.

The Two Detox Phases:

Phase One:

In phase one, oxygen and enzymes oxidize toxins. Over 100 enzymes are involved, and the results are STILL toxic until flushed out by Phase Two of the detox phase.

This means that if you are only doing a juice cleanse, then all of those toxins are now even more toxic, and even worse, still hanging out in your body doing damage!

This is why it’s important to follow a plan that also supports Phase Two.

Phase Two:

The damaging chemicals from Phase One are now combined with sulfur, amino acids, plus organic acids to be excreted as bile. We get these elements (fiber being one of the key ingredients) from eating whole foods.

So what would an example of a Phase One and Two Detox Look like?

Day 1-3 PHASE ONE: If you are doing a juice cleanse, keep it short. I recommend 3 days max. Or even better yet, just do a simple fast that incorporates Bulletproof coffee , water and apple cider vinegar, and/or bone broth for the first 3 days. You can still have full-fat coconut milk, coconut oil, grass-fed butter or ghee in your tea or coffee. This will help keep you full.

Days 4-10 PHASE TWO: After your days of fasting, you will then begin to eat gentle, whole foods. Think plenty of vegetables, healthy fats, moderate protein, and lots of water. Nothing from a package, no sugar, and absolutely no alcohol or pain medicine (headaches are common during detoxes, but you just have to be strong). Notice I didn’t say you have to cut out caffeine! I’m a big fan of coffee, matcha, and green tea (if it’s organic and high quality) as they are full of polyphenols and antioxidants. But if you wish to cut out the caffeine then please do so! But if you are suffering from HPA Axis Dysfunction, it’s best to cut out caffeine entirely.

Methods to get better results from your detox:

1. Supplement with Glutathione or NAC.

2. Drink dandelion root tea (drink this everyday for 14 days) This will support your liver.

3. Take chlorella

4. Take epsom salt baths and/or sit in an infrared sauna to help draw out toxins.

5. Take one tablespoon of grass fed ghee or coconut oil in the morning, and two tablespoons of high quality olive oil before going to bed. This will help carry toxins out of the body.

And if you are looking for a cleanse program that is already planned out,  with all the products mailed to your home, and includes whole foods and my support, then I encourage you to sign up for my 20-Day Hormone Reboot Detox, or 40-Day Ultimate Nutrition Program.

xxxxx

Health Coach Jenna

5 Things Women Who Take the Birth Control Pill Should Be Doing NOW.

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TRUTH: If you are currently taking the birth control pill, then you are most likely deficient in crucial vitamins and minerals.

What doctors don’t often tell their patients before putting them on the pill is that it:

  • Creates an imbalance in gut bacteria and causes leaky gut syndrome
  • Depletes nutrients (because they can’t be absorbed due to leaky gut)
  • Disrupts the microbiome
  • Creates chronic inflammation because of the high estrogen dose
  • Decreases fertility
  • Is linked to depression

Now, I don’t know about you, but I’m pretty pissed that doctors don’t disclose this information before writing the prescription. Especially when they are prescribing the birth control pill for preventable things like irregular periods and acne. In these cases, the doctor is doing the patient a huge disservice by not delving deeper and running labs to find out what the underlying hormonal imbalance is that is causing the issues in the first place.

Prescribing the birth control pill is just plain lazy.

(For those of you trying to prevent pregnancy and you are wondering what your other options are, please CLICK HERE.)

Okay, so what if you’re on the pill and you don’t plan on quitting any time soon? Well, this is your right entirely and seeing as my main goal is to help support you on your journey, I have a few tips for you.

In addition to taking birth control pill, you should start doing these five things:

1. Take a multivitamin.

Because the birth control causes leaky gut, your body is not absorbing all the nutrients from your food. This is why it is crucial to take a daily multivitamin. I can not emphasize enough how important this is.

And babes, please splurge on this one. Don’t buy the $10 bottle at CVS, this will just give you $10 urine. Instead, opt for Green Vibrance ( I like this one because it also has your probiotics-winning!), or Garden of Life.

2. Take Vitamin D3 : Vitamin D is crucial for hormonal and metabolic function,  yet around 80% of people are deficient in it. In addition to taking a Vitamin D supplement, make sure to get at least 10 minutes of direct sun exposure a day as this helps activate your supplement.

3. Take B12 with Folate- B12 can protect against dementia, increase immune function, maintain nerves, and regenerate cells. It’s necessary for maintaining methylation reactions that repair DNA and prevent cancer. It’s hard to get enough B12 from our diet, and if you are vegan or vegetarian it’s even more difficult. It’s even MORE difficult if you are on the birth control pill, as your body can’t absorb nutrients efficiently due to leaky guy.

Vitamin B12 deficiency is no joke. It can cause extreme fatigue that can disrupt your daily life, and make it hard to function. Tasks that seem easy can appear daunting when suffering from fatigue.

4. Eat at least 2-3 servings of fermented foods daily. Your body depends on your gut to remove excess hormones, that’s why it’s vital to keep your microbiome healthy. Sadly, the birth control pill has been shown to disrupt gut flora and create an environment that allows for an overgrowth of bad bacteria and yeast. Eating fermented foods will help keep your microbiome balanced. However, if fermented foods are upsetting you, look into getting tested for SIBO.

5. Take a probiotic. Taking a high grade probiotic is your insurance ticket that makes sure beneficial strands of bacteria are being introduced to your gut daily. For optimum health you should maintain an 85-to-15 percent ratio of good bacteria to bad. Once the bad bacteria rises above 15 percent, the immune system begins to slow down and sets off a chain reaction that promotes disease, digestion problems, and interferes with nutrient absorption.

Alright ladies, good luck! And remember, your diet is the most powerful tool you have to keep you vibrant and healthy. So continue to incorporate a variety of vegetables and quality fats into your diet always!

xxxxxx

Health Coach Jenna