How My Diet Changes From Winter to Summer

While there are plenty of foods that I eat year round, my diet definitely changes with the seasons. Not necessarily through each of the four seasons, but from the warm months to the cold months. 

I shared this winter what I was eating, and so I thought it would be interesting to share how it’s changing once again now that the weather has gotten warmer (much warmer at the moment). 

I go from eating much heavier meals in the winter to much lighter meals in the summer. I crave those comfort foods of pastas, breads, and rice dishes when it’s cold out, but when it’s summer I want fresh and light things.

While I’m still cooking plenty of meals, I mean, I do love a good cooked meal, I’m adding back in fresh dishes like salads and such. (For some reason I don’t gravitate towards salad in the winter). And I get back into smoothies when it gets hot out. I love a good smoothie in the morning or post workout, but since I’m a cold being I just can’t do them when it’s freezing out or I’ll never warm back up (even if i’m inside, wrapped in a blanket with gloves and hat on).

I eat smaller, more frequent meals in the summer, grabbing plenty of snacks in between. During the winter I often have two larger meals and possibly a snack at some point throughout the day.

And another thing that’s changed in the past month is I’ve started dabbling in meal prepping. I went all in the first time I tried it, spent hours cooking, portioning, seasoning and putting into the fridge. I had multiple options for breakfast, lunch, dinner and snacks in between. 

I’ve also done it where I created 4-5 portions each of two different meals for lunch and dinner, and then made a bigger batch of oatmeal for breakfast to last the week. 

Meal prepping surprised me with how much I enjoyed it. You get such a sense of accomplishment when your fridge is full of meals ready to go, and it makes life so much easier when you can just grab, heat and eat. 

This past grocery trip I bought much more fruit than normal, mostly for snacking. I love a good bit of fresh fruit to snack on. I got blueberries, strawberries, watermelon and mango. I also bought kale and romaine for salad dishes and possibly raw tacos. 

The difference between fresh meals and cooked meals is I don’t like meal prepping the fresh meals because I think they can get a bit soggy or wilted by the time I go to eat them. 

I’ve also got the remaining bits of heavier foods to finish up from the winter like a bag of rice (I’m so close to finishing that 25 lbs!), or there’s still some ingredients that are still appealing to me like potatoes that I’ve still got in stock for things like vegan cheese (drool). 

I wish I could eat more frequent, lighter, fresher meals throughout the seasons because that is definitely when I flourish. But I don’t reach for salads when it’s cold, not to mention it’s hard to get your hands on things like fruit and avocados in the winter. 

I’m never too hard on myself when it comes to eating with the seasons and what I find myself reaching for. I just try to make sure I am getting in fresh fruits and veggies here and there. And at the end of the day if I can stay mostly away from processed foods I know I’ll feel just find, regardless of the meals I’m making.

How does your diet change from the cold to warm months? What are some dishes you’re excited to start making again? 

My Diet + My Period

There’s no one size fits all approach to diet and menstruation. Different foods react differently person to person. And it takes a little trial and error to find your sweet spot. 

I started educating myself about nutrition my last year of college. I was having a lot of digestive issues, where I almost constantly had a stomach ache, that got worse after I ate, not to mention I would get quite bloated as well as only have a single bowel movement a week. Yeah, not good. 

Through education as well as adding and subtracting different things from my diet I have found I feel my absolute best with a balanced diet of whole plant based foods. The less processed I eat, the better I feel. 

Not only has this revolutionized how I feel, but also has shined through in my menstrual cycle as well. 

I’m no where near perfect, and there are a million different ways to be “vegan” and unhealthy. And so I can tell you there’s a huge difference between a period where I focus on staying hydrated, avoiding sugar and processed foods and jam-packing my diet with as many fruits and veggies (mostly veggies) as possible, and a period where I’m eating processed foods, breads, pastas, sugars, etc. 

My diet definitely changes with the seasons (as it should due to what plants are available and in season) but you can adapt a whole foods plant based diet to any season. 

While we usually crave comfort food in the winter as well as on our periods there are so many incredible “healthy” options. I love to make giant batches of veggie soup in the winter. I try to limit my coffee intake around my period as well as the amount of sugar I'm consuming. We all hit a wall whether it’s cold and gloomy out, or if we’re going to be starting our periods. I do my best to listen to my body instead of forcing it through the day jacking myself up on coffee. 

Avoiding sugar and grabbing something refreshing like some fruit as a snack is a great afternoon pick me up. Getting outside to run some errands or get a bit of exercise are other great options to get that pep back in your step for the rest of the day. But then there are those days (and I have at least one a month) where the only answer is a 30 - 60 minute nap (guilt free). 

Obviously, if you work in a more traditional job a nap during the work day might be out of the question, but maybe a quick cat nap when you get home and before you start your evening activities is the solution for you. Or maybe it's staying in that evening and having a low key date with yourself on the couch. 

You have to listen to your body around your period. Make sure you are eating enough, drinking enough and moving enough throughout the day. 

Some of my favorite meal/snack options:

+ noodles and veggies

+ rice and veggies

+ a big, hefty salad (yes that’s a thing)

+ veggie soup

+ fruit like clementines or grapes

+ bagel with hummus 

+ oatmeal (I'm currently burnt out on this but it's an option worth including)

+ smoothie (if it’s warm out or I’ve worked out)

+ chickpea toast/sandwich (avocados are gone for the winter, and this is the next best thing)

I say this all the time and I’ll say it again, pay attention to what you’re eating and how it makes you feel afterwords. Screw counting calories, if you’re focused on eating as many whole foods as you can, then there’s no worry about calories. 

What are some of your favorite plant based meals for the colder season?

If you're curious to learn more about your cycle, hop on over to my Chart Your Cycle course and sign up for the next session. 

Foods For the Different Phases Of Your Cycle

I’ve had countless women ask for me to cover this topic. I haven’t reached this level of cycle/nutrition connection, but I know it’s possible. 

How? 

From reading different books like Alisa Vitti’s “WomanCode” which I recommend for anyone out there with a serious menstrual issue like PCOS or Endometriosis. 

Today is a small taste of what’s in that book, which you should definitely pick up if you’re interested in the subject. 

I try to eat a balanced diet of whole plant based foods (WPBF), and so I’ve included that portion of her food suggestions today. 

Menstrual Phase:

+ healthy fats

+ root veggies

+ water rich fruits and veggies

What you’re looking to do: be conscious of both giving your body the nutrition it needs but at the same time some comfort food goes a long way in soothing during our menstrual phase. Fats help keep mood stable. 

Grains: buckwheat and wild rice

Veggies: beet, burdock, pulse, hijiki, kale, kelp, kombu, mushroom, wakame, water chestnut

Fruits: blackberry, blueberry, grapes, cranberry, watermelon

Legumes: adzuki, black soybean, kidney bean

Nuts + Seeds: chestnut, pumpkin, flax

Other: Bancha tea, miso, sea salt, liquid aminos 

Follicular Phase: 

+ sprouted and fermented foods

+ light, fresh and vibrant foods

What you’re looking to do: estrogen is dominate in this phase and you’re looking to balance this hormone out.

Grains: barley, oat

Veggies: artichoke, broccoli, carrot, lettuce, parsley, green peas, rhubarb, string bean, zucchini

Fruits: avocado, lemon, lime, orange, plum, pomegranate, sour cherry

Legumes: black-eyed pea, green lentil, lima bean, mung bean, split pea

Nuts + Seeds: brazil, cashew, lychee, pumpkin, flax

Other: nut butter, olives, pickles, sauerkraut, vinegar

Ovulatory Phase:

+ fresh juices

+ fresh, whole veggies

+ fiber rich foods

What you’re looking to do: eat plenty of foods to keep estrogen moving through body.

Grains: amaranth, quinoa

Veggies: asparagus, bell pepper, brussel sprouts, chard, chicory, chive, dandelion, eggplant, endive, escarole, okra, scallion, spinach, tomato

Fruits: apricot, cantaloupe, coconut, fix, guava, persimmon, raspberry, strawberry

Legumes: red lentil

Nuts + Seeds: almond, pecan, pistachio, sesame, sunflower

Other: Tumeric

Luteal Phase:

+ greens

+ grains

What you’re looking to do: eat plenty of foods rich in b-vitamins, calcium and magnesium to help with mood swings

Grains: brow rice, millet

Veggies: cabbage, cauliflower, celery, collard, cucumber, daikon, garlic, ginger, leeks, mustard green, onion, parsnip, pumpkin, radish, squash, sweet potato, watercress

Fruits: apple, date, peach, pear, raisin

Legumes: chickpea, navy beans

Nuts + Seeds: hickory, pine nut, walnut, sesame, sunflower

Other: mint, peppermint, spirulina

I’ve heard a lot of people talking about intuitive eating for awhile now, and if you haven’t experienced what that actually is then I guarantee it can be quite confusing. 

We’ve been told for so long that certain things (I’m mostly referencing to animal products) are good for this that and everything when it comes to a “balanced” diet when in reality eating this way has been recking our bodies for years now. But we think, we’re doing what we’ve been told to do, eating what we’ve been told is a balanced diet so feeling this way must just be normal. 

Well, I can tell you that it’s not. I spent the majority of my life dealing with issues related to what I was eating without even thinking about it. It was only when I switched to a plant based diet that this light bulb came on. When I started feeling better and better I just thought, how did I spend all my life feeling like crap and thinking that was normal for me? 

So, while some people thrive on a strict, go big or go home diet, I encourage everyone to start recalling paying attention to what they’re eating on a daily basis, and how those foods are making you feel. And if there’s something that time and time again comes up as problematic, take a week break from it and see how you feel. 

Listen to your body and I guarantee you’ll be pleased with the results. 

Books I've Read this Summer

I’ve been working my way through a number of books this summer, and I always enjoy with others share their reading lists, so I wanted to do the same for you. 

Here are the books I’ve read, and am currently reading:

Nurture Shock by Po Bronson & Ashley Merryman

I picked this one up in the Portland airport before flying back down to San Francisco. I am absolutely fascinated by parenting psychology, and will read just about any book on the topic. It talks about how a number of our modern strategies for raising tiny humans are actually backfiring. It talks about sleep, praise, race and so much more!

How to be Bored by Eva Hoffman

I had no idea there were a series of books like this on by The School of Life. She talks all about how we are overactive and overstimulated. In a world when there’s so much happening, and access to distractions is so simple, we need to make sure were stepping back and unplugging at the same time. 

Goodbye Things by Fumio Sasaki

I’m a sucker for minimalism books, and there aren’t too many out there (that I’ve discovered yet anyways). This is one man’s journey into minimalism, where he shares different examples of other minimalists, how there’s no right or wrong way to do it, and plenty of tips as well as ways he’s changed since making the transition. 

The China Study by T. Colin Campbell and Thomas M. Campbell

This one has been on my wishlist for quite some time, but now a friend and I are reading it together. I knew from the introduction that I was going to like this book. It is jam-packed with information, statistics and studies making the case for a plant-based diet. We’re just a little ways in, but I’m fascinated and excited to keep learning.

Skinny Bitch: Bun in the Oven by Rory Freedman and Kim Barnouin

I picked this one up in Florida, after our cruise this spring and gobbled it up. I read the original Skinny Bitch years ago, but I’ve been very intrigued with all things pregnancy, fertility, birth and parenting recently and this one is good. It’s like having a chat from a smart, but blunt friend. And not to mention the push to eat plant-based. 

The Kind Mama by Alicia Silverstone

One of my favorite pregnancy books so far. I love that she is honest and loving, but also optimistic. There is so much fear around pregnancy and birth. And seeing that I want to have a kid one day, and I plan on being vegan I was curious about what that looked like. So, it has been great to discover a few books of vegan mamas. And not only a vegan pregnancy but natural birth, breastfeeding and gentle parenting. I thoroughly enjoyed this one. 

Baby Catcher by Peggy Vincent

A last minute addition to this list, seeing as I just finished this two days ago. I tore through this book in a matter of a few days. It was one that you sat down to start reading, and next thing you knew you were nearly 200 pages in. Peggy is a midwife, and in this book she shares her journey by telling birth stories. I learned a lot about the history of midwifery as well as the potential issues with the future of it. I sometimes wish I would have become a midwife, but I think becoming a doula would satisfy the same curiosity while still allowing me to do other things. A must read. 

My reading wish list grows faster than I can keep up with, and I absolutely love reading, researching, learning and discovering new things. What are some of your favorite books you’ve read this summer? 

Searching for Nutrition + Supplements For Your Cycle

Three great books on this topic:

The two I reach for most often — 

+ The Period Repair Manual, for women with things like irregular cycles, PMS, etc. “Natural treatment for better hormones and better periods"

+ Fertility, Cycles and Nutrition “self-care for improved cycles and fertility, naturally"

Where I point women with more serious menstrual issues like PCOS and Endometriosis — 

+ WomanCode “Perfect your cycle, amplify your fertility, supercharge your sex drive and become a power source” 

It was through these books that I knew I needed to start better supporting my progesterone. And I knew I could do it through food and a few supplements. 

Whenever women reach out with some sort of menstrual issue I always point them towards one of these books. One day I hope it will be within my wheelhouse to offer dietary and medical advice, but for now I feel completely confident and comfortable with my ability to point women towards different resources that will give them the information they need. 

If you’re experiencing an issue with your menstrual cycle I always suggest first digging into your diet. What are you eating? You’d be surprised to realize that even when you think you’re eating what you should be, there are certain things that could be causing your woes. Things like dairy, sugar, processed and packaged foods. 

So before you go looking for some pill to swallow to rid you of all your problems, make sure you have a solid foundation full of nutritious vegetables, fruits, nuts, legumes, seeds. 

And then maybe you realize you need a little extra assistance from a few, well thought out, supplements. This doesn’t mean you can let go of the focus on your diet. Nope, that needs to be and should be a lifestyle change. I went vegan almost exactly four years ago and I have been continuously learning about nutrition and improving my diet ever since. 

A book that I’m currently working my way through that I’m enjoying is The Kind Mama. It’s all about vegan nutrition, fertility, pregnancy, birth and having some cute kiddos. I think the information in this book surrounding vegan fertility is valuable to any female vegan looking to boost her menstrual cycle. And not in a “I’m ready to start popping out the babies!” sort of way. But you should reach for supercharged fertility even when you’re trying not to get pregnant because you want your body to be in its best shape possible. 

So, with a continued focus on diet and nutrition you can move into looking at possible supplements. And while there will be countless supplements that could help, you'll want to narrow it down to just a few. Which are going to have the biggest impact? Offer the most potential? 

You want to make sure you’re getting quality supplements, and in a form that your body can best absorb. This requires a bit of research but I enjoy that aspect of it. 

And if you don’t feel comfortable making these decisions yourself you can find a local naturopath near you to aid you along the way. Because sometimes there are issues we can’t figure out how to heal by ourselves. And that’s OK. 

A Fresh Juice Recipe For Each Phase of Your Menstrual Cycle

Now, I’m not promoting juice fasts, but I love making juices and thought it would be fun to look into creating a recipe to support each phase of your cycle. Obviously you can just choose to each any of these veggies and fruits fresh if you don’t feel like juicing them!

And remember fresh juice is best, not bottled juice or stuff that was juiced hours, or days ago. And if you don’t have a juicer feel free to whip up a smoothie based on these recipes as well!

Menstrual Phase Juice

My goals — nourish, rest + renew

Veggies: beet, kale

Fruits: blackberry, blueberry, grape, watermelon

I love beet, kale and watermelon, which I think would be a great combo for a juice. And I like to balance out my veggies and fruits so it’s not to sweet and not too “earthy”. 

+ 2 beets

+ 4 - 6 sticks of kale

+ 2 - 3 cups of watermelon (I find that the easiest way to juice watermelon is to just toss it in a blender and pour that through a strainer)

Follicular Phase Juice

My goals — reenergize + motivate

Veggies: carrot, parsley

Fruits: grapefruit, lemon, lime, orange, pomegranate

Carrots are one of my favorite veggies to juice! I think a great combo would be carrot, orange and then lemon or lime (depending on if you have a preference). 

+ 4 - 6 carrots

+ 2 - 4 oranges

+ 1 lemon or lime

Ovulatory Phase Juice

My goals — outgoing, stamina + motivation

Veggies: chard, spinach, tomato

Fruits: cantaloupe, coconut, raspberry, strawberry

I’m not a fan of chard, but if you are throw it in there! I think a great combo would be spinach, tomato, cantaloupe and strawberry. 

+ 2 handfuls of spinach

+ 4 tomatoes 

+ 1/2 cantaloupe

+ 2 handfuls of strawberries

Luteal Phase Juice

My goals — slow down, let go, + calm down

Veggies: celery, cucumber, ginger

Fruits: apple, peach, pear

I love love love ginger, and apples in juices. But I’m not a fan of celery. A great combo would be cucumber, ginger, apple. 

+ 2 cucumbers

+ “thumb” sized portion of ginger

+ 4 apples

+ 4 stalks of celery (if you’re into that)

I don’t know about you, but I’m drooling just thinking of these. I’m going to go whip up a carrot, apple, ginger juice because that’s what I have sitting in my fridge right now. 

What are your favorite juice recipes? 

Hormonal Birth Control + Nutrition

We hear all of the time about the importance of nutrition. To make sure we are getting enough vitamins and minerals. To eat a diet of whole foods, i.e. fruits, vegetables, seeds, nuts, beans, legumes, etc.

But what if I were to tell you that your hormonal birth control could really be screwing with how well your body is able to absorb the nutrients? 

Because it does. 

It messes with our bodies ability to function at it’s best level of health. One way it does this is by creating vitamin deficiencies and keeps our body from properly absorbing key nutrients .

Below is a list of nutrients disturbed by hormonal birth control. Just take a moment to scroll through before continuing to read. 

— vitamin A

— vitamin B1

— vitamin B2

— vitamin B6

— vitamin B9

— vitamin B12

— vitamin C

— Biotin

— Bioflavonoids

— Vitamin E

— vitamin K

— Iron

— Calcium

— Magnesium

— Potassium

— Selenium

— Copper

— Zinc

— Prostaglandins

— Blood Lipids

— Serum Proteins 

Holy cow, right?

But if that isn’t enough to worry you, let’s take a minute to go through a few of those and what role they play. [I pulled all these facts from “The Pill” and “Sweetening The Pill”]

So, your B vitamins, folic acid, iron and magnesium are all vital for neurological and emotional health. 

When you have reduced vitamin B1 it can leave you feeling fatigued, weak, with insomnia, vague aches and pains, weight loss, depression, irritability, lack of initiative, constipation, oversensitivity to noise, loss of appetite or sugar cravings, and circulatory problems. And that’s only one vitamin.

When your vitamin B2 is lowered it can lead to gum and mouth infections, dizziness, depression, eye irritation, skin problems and dandruff. If you’ve ever listened to me talk about my experience you may have heard me mention how I got eight cavities in my first year on the pill. 

And the list goes on and on and on when it comes to hormonal birth control messing with your nutrients. If you’re still interested I urge you to go look up the roles these nutrients play in every aspect of your health and well-being, and then sit there and think about the fact that we’re screwing around with all of them. 

I heard it mentioned once that we view health as an outward appearance. “Oh, she looks really healthy.” But why are we trading that off for what’s going on inside of our body. It can only be a matter of time before this catches up with us. 

No matter how healthy and diligent you are with what you’re eating, it almost doesn’t matter because you aren unable to absorb it all when you’re on hormonal birth control. 

But food is a vital part of the process of healing when you make that decision to quit hormonal birth control. Remember that.