VIDEO | Make the Most Out Of Your Follicular Phase

Today we're going to be going over our Follicular Phase.

Did you know you have strengths (and weaknesses) in each phase of your cycle?

Did you know that there are four phases in your menstrual cycle?

Did you know you can use this knowledge of the phases of your cycle to your advantage?

Enjoy,

Victoria

VIDEO | Make the Most Out of Your Ovulatory Phase

Today we're going to be going over our Ovulatory Phase.

Did you know you have strengths (and weaknesses) in each phase of your cycle?

Did you know that there are four phases in your menstrual cycle?

Did you know you can use this knowledge of the phases of your cycle to your advantage?

Enjoy,

Victoria

VIDEO | Making Most Out of Luteal Phase

Years ago I made a series of videos going over the different phases of our cycles and I decided it was time to remake those and share how to make the most out of each phase. Today we're going over the Luteal Phase.

Enjoy,

Victoria

Fall is Like Your Luteal Phase

I love the concept that the seasons exist within your menstrual cycle, and I definitely believe there is some truth to this. 

And by exploring this I believe you can gain a better understanding of your cycle. So, in honor of the changing seasons we’re going to talk about how fall is like our luteal phase. 

First off, your luteal phase is the end of your cycle before your period comes and your cycle starts again. Depending on the length of your particular cycle it is roughly the last week of your cycle. 

So, fall is like your luteal phase, but what about the rest of your cycle? 

Well, winter is like your menstrual phase (your period), spring is like your follicular phase and summer is similar to your ovulatory phase. 

And some cycles I feel like my luteal phase is more like what I expect my menstrual phase to be, than what my period is actually like. 

It’s like vacation, often there’s a lot of build up and excitement leading up to vacation that actually lasts longer than the trip itself. And I find that my period is like that. My body and mind prepares for it longer than it actually lasts. 

So, the first similarity between fall and our final phase — we slow down. 

The energy and excitement of summer, and our ovulatory phase, wears off. If you stop to pay attention you will notice this. 

Our physical energy wains, but that isn’t necessarily a negative. Because even though physically we are pushed to slow down, mentally we’re very active and creative during this phase. 

I don’t know about you but I’m already thinking about next year, about potential goals, things I want to do and accomplish. 

And just like that our luteal phase is the perfect time to focus inward, to reflect, think and dig deep within ourselves. 

For anything you’ve been hanging onto, dragging around with you, that’s no longer serving you, this is a great time to let that extra baggage go. 

As your physical energy slows down, you may find yourself more tired than before. This reminds me of the dreary, gray weather we’re currently experiencing here in Iowa, and how this always effects my energy level. 

I feel like it’s mother nature’s way of preparing me for the hibernation of winter and my period. Yes, there are those who are super active during the winter. (We don’t have any mountains to snowboard down here unfortunately. And I’m a bit of a hermit in the winter. I like to be warm, snuggled up and cozy.) 

But I’ve been working on my relationship with winter. Well, I started last year trying to change my attitude towards the season. And learning about hygge really helped me. 

These next parts are necessarily season specific, but I’ve been feeling a draw towards them currently as the season is changing. 

I have this pull towards evolving, stepping outside my comfort zone. Doing things that are obviously going to benefit me, but I’m feeling uncomfortable about doing. 

I’m trying to break down a few walls of comfort in an effort to evolve as a business, a brand and as a person. I’m working towards being uncomfortable, whether thats in a professional way, or pushing myself in my own life. 

Instead of retreating back to where I feel comfortable when I hit that resistance, I’m trying to be ok in that sensation. Because I know that’s where growth happens. 

It’s not fun, but it’s important. 

The luteal phase is also where I find myself wanting more space and time to myself. So, I try to schedule that in. I’ve been working from home more. I find the balance between being social and being by myself depending on where I am in my cycle.

I made sure I had this past Sunday at home to get all the little things done around the house that I wanted to. I just really wanted to make a cup of coffee, put on some music and clean my apartment. 

I find something about ending my week that way very cathartic, and it sends me into the upcoming week feeling fresh, revived and ready to go. 

And just like that I like to plan out some time to do things that I want during my different phases. 

What do you feel yourself drawn towards at the end of your cycle?

Talking to Your Partner About Your Cycle

Communication is crucial in a healthy relationship, and that includes talking about your menstrual cycle. 

Especially if FAM is your birth control method of choice. 

So, how does one bridge this topic of conversation? 

First off, I’d just like to say, in the case of most men I’ve met and talked to, they’re much more comfortable talking about menstrual cycle related things than we give them credit for. 

Yes, you might meet the odd, older man who guffaws at the mention of a menstrual cycle, but for the most part, people are chill with periods. And even older men are like yeah my wife has a period, my two daughters just started getting theirs, I'm not phased anymore. 

If you’re planning on using FAM as birth control you’re going to want to get nice and cozy with the idea of talking about the intricacies of your menstrual cycle, but a lot of what goes along with talking about charting has nothing to do with blood. 

People like information and facts so you’re going to want to have those ready in your back pocket when starting a conversation about using FAM. Is it effective? How does it even work? But that’s what so-and-so who’s Catholic uses and they have 10 kids. 

When I told Michael “Yeah, I chart and use the sympto-thermal method”, he responded with “Cool! How’s that work?” And he has gone on to become a very well informed partner. 

So, you’re going to want to explain to your partner how charting works and why it works as birth control. 

Then depending on what app or paper chart you use you might want to consider sharing that with them so they know where you are in your cycle. 

There’s going to be those conversations in the heat of the moment of, "I’m in my fertile phase so we can’t have sex today." And I’m not sure why, but some people think not being able to have sex or having to say ‘no’ is the worse thing possible, but I always ask myself, don’t they know about all the other fun, satisfying sexual activities they can explore? 

I’m going to let you in on something — you don’t always have to be available for sex. Gasp! This seems to be an argument in favor of hormonal birth control, “But, I can have sex whenever I want.” But this all depends on what your definition of “sex” is because like I said above there are so many things you can do in the realm of “sex” that doesn’t involve PIV sex. 

Another cool thing about opening up the conversation about your cycle with your partner is that they unknowingly learn when your different phases are. And yes, while there’s much more that goes into charting then guessing when you’re fertile or not, you’d be surprised the number of times Michael has made a comment about “Yeah, it’s around the time you usually ovulate” or “Your period is going to start soon, right?"

Just having your partner in the know, makes things run so much smoother. There should be nothing taboo about talking about bodies, menstrual cycles, fertility and charting between two people having sex. You should be open and honest with each other, and if you don’t feel comfortable talking to them, well, you might want to reconsider some things. 

While we were in Bali Michael and I sat down and filmed a video about FAM and your partner, which you can go watch if you’re curious about more. 

But the biggest takeaway I want you to have from today is to be open in your conversations. You might be nervous with how they're going to react to talking about menstrual cycles since we always thought we had to hide our periods from boys in school because they would make fun of us. But like I said before, guys are pretty cool when it comes to talking about periods. 

How did you start this conversation with your partner? How have partners reacted to this conversation? What have you found guys want to know when it comes to cycles? 

Intuitive Exercise Throughout Your Cycle

The only time that I’ve ever stuck to a “work out plan” was when I trained for my marathon last year, and these past four weeks of training for a half-marathon at the start of June. 

Other than that I have always just kind of gone through spurts and phases of exercising. 

Things like yoga, weight lifting, biking, but the most of what I’ve done over the years has been running. 

Have you ever noticed that you’re drawn to different types, or amounts of, exercise at different points in your cycle? 

Leading up to and during my period I find myself wanting a much slower form of exercise, whether that be yoga, hiking or simply going for a walk. I’ve still go running during this, but I don’t push myself too hard. Thankfully, our pace this year hasn’t been very intense at all so it works out great. 

I don’t base my exercise on where I am in my cycle so much as just listening to my body as I go along. Because I’ve got a training plan to follow I usually stick to that for the most part. 

But last week around ovulation I found myself wanting to get outside more than once, or go further than originally planned. Three days in a row I ran 6 miles. 

Wednesday I went on a run with my mom, and then Michael asked if I wanted to go with him so I did. The next day I ran around two miles with my mom, and then decided to run the 4 miles back to my apartment. And Friday we had six miles to run. 

I’m more likely to head out on an unplanned run, hike, etc. because I get this urge to blow off some steam or excess energy (or lack of energy). 

One thing that I’ve discovered I enjoy a lot is running on trails. Not bike paths, but dirt trails through the woods, or when we were in Phoenix is was through the desert. 

Once I get into the habit of being active again (when it’s starts getting warm out) I just really try to focus on what my body feels like, combined of course with what I have for a training plan. 

I don’t necessarily switch up the type of exercise I do depending on where I’m at in my cycle, I just change the amount and intensity of running I’m doing that week. 

I do find that when I’m feeling in a slump, tired or things like that, getting out for a run really helps to balance me back out again. 

What is your go to exercise, and do you switch it up at all throughout your cycle? 

Your Period Is Not Evil

I’m just continually trying to do my part in breaking the taboo surrounding our periods and menstrual cycle. And today I want to talk about how our periods aren’t evil. 

Because I see all too often so much negativity surrounding our periods. 

When we’re younger, and first get our periods, there’s this sense of “this is unfair, boys don’t have to do this!”

When we get older they’re seen as an annoying inconvenience mixed with gratitude that they came. 

Then when women start trying to conceive their periods transform into something that is downright evil. 

Our poor periods can’t ever win with us. 

Our periods aren’t this thing separate from us, happening to us. They’re just a part of our reproductive system, just like breathing is a part of our respiratory system and our heart beating is part of our cardiovascular system. 

But at the same time if there’s something painfully wrong with your period, don’t feel like you just have to deal with it. It takes women so long to get diagnosed with hormonal issues like PCOS or Endometriosis. And most of the time doctors will try and put you on hormonal birth control to “balance your hormones”. Don’t even get me started with this BS “band-aid”, one size fits all solution. 

This idea that our periods and our fertility are all things that need to be controlled by some outside source is ridiculous. 

I’m guilty of these beliefs just like anyone else. 

I fell into the trap as a teenager thinking my period was this out of body thing that I needed to contain. I went on hormonal birth control to “make my periods easier”, but the pill didn’t improve them that much, and not enough to make up for all the negative side effects that being on the pill came with. 

By trying to control something, my period and later my fertility, I ended up doing more harm than good to my body, and mind. 

Don’t get me wrong I am forever grateful for the easy access I had to hormonal birth control at that age. But I’m also really bitter about everything I didn’t know at that age too. 

These days I hear about teenagers who use period tracking apps to actually know where they are in their cycle, something so simple now was always a guessing game for me growing up. I never knew you could track, let alone chart your cycle. 

I just wish I could share the knowledge I now have surrounding cycles and charting with every girl headed into getting her first period, every teenager and young adult annoyed with her period, trying to control her fertility, and every woman trying to get pregnant. 

That’s part of the reason the first course I created was Chart Your Cycle for everyone who is new to FAM and charting. It’s a place to learn the sympto-thermal method in an understandable and relatable way. Zero judgment, embarrassment, and very little confusion. And the confusion is where I come in to answer questions. 

Knowledge is power and learning about my cycle, my fertility and my body were one of the most incredible things I have done for myself. I wasn’t always this period or body positive. I used to groan when my period showed up, expected the guy I was dating to know what to “do” instead of telling him what I liked, and I mentally picked my body apart wishing I looked different than I did. 

You wouldn’t think there were so many positive effects from one small change, but it was a huge change in my little world, splitting it wide open, changing my direction in life and so much more. 

I truly believe I wouldn’t be who I am today without getting off the pill and learning about my body. It all stems from small shifts in our attitude and perception, and can start with something as simple as realizing that our periods are a part of us, not some evil witch out to ruin our lives. 

Light + Our Menstrual Cycles

Recently I keep seeing passages in books and paragraphs on blogs about the effect of light on our cycles and fertility. It has really intrigued me so I wanted to dig into that a bit more and share some of what I've found today.

In her book “Women’s Bodies, Women’s Wisdom” Christiane Northrup shares:

“Living in artificial light without going outside into the natural sunlight regularly can have adverse consequences on fertility, because light itself in a nutrient. Far too many people are not only stressed at work, they don’t get outside much. When I was trying to conceive my first child, my basal body temperature rose very slowly at ovulation.”

“The ovary produces progesterone at ovulation, which in turn produces this rise in body temperature."

“I decided to walk outside in the sunlight without glasses or contact lenses for twenty minutes each day. Natural light has to hit the retina in the eye directly. We shouldn’t look at the sun directly, but we must be out in the daytime. Within one menstrual cycle, my basal body temperature rose very sharply at ovulation — a big improvement in the pattern. I got pregnant within two cycles of doing this, having tried for five months before."

There seems to be a correlation between the amount of melatonin and what signals our body is sending and receiving. We need to be getting an adequate amount of natural light during the day, and blocking out the artificial light at night. 

When light hits our eyes, this tells the pineal gland (in our brain) to decrease production of melatonin. And the opposite happens when it’s dark, a.k.a. melatonin  increases. 

Research shows that in some women, melatonin may affect our cycle regularity and our overall fertility. 

It looks like some women might have too little melatonin, and when melatonin is too low, estrogen rises. And some women have found success in blocking out all types of light while they sleep, which has, in turn, increases melatonin and progesterone levels. 

In the book “Fertility Cycles and Nutrition”, Joy DeFelice "has found that eliminating light from the sleeping area can improve cycle irregularity and infertility. Women who have carefully reduced night lighting in their bedrooms have experienced improvements in their cycle lengths, their bleeding patterns, their mucus patterns, and their temperature patterns, including longer, more normal luteal phases.   Such changes generally occur within three menstrual cycles of reduced night lighting. Pregnancy among couples previously experiencing infertility has been achieved following elimination of night lighting, and early miscarriage rates have been reduced by eliminating night lighting while sleeping."

Another interesting note is that it looks like caffeine reduces melatonin, and that paired with night lighting greatly decreases melatonin. 

I haven’t figured out a way to black out the window in my bedroom (it’s pretty big). I have cut out caffeine this month, and there's been a drastic change in how well I have been sleeping.

It had become just a normal thing for me to wake 3-4 times a night to go to the bathroom, and at the end of November when I had a cold I was only getting a few hours of sleep a night. 

Just for that reason alone, the break from caffeine has been worth it because since cutting the caffeine I've been sleeping through the night. 

I’m curious to hear if anyone has tried blocking out artificial lights at night, and if they’ve noticed any change in their cycle (or sleep quality). I’ve started another round of Vitex this cycle so it wouldn’t be a variable free time to guinea pig myself with cutting out the light. But I want to give it a go in the future, even if it's just for an even better night of sleep. 

If you’re ready to learn more about your cycle, what’s going on in your different phases, with your fluid and temperature patterns, not to mention find an effective form on natural birth control, you have a few days left to sign up for my Chart Your Cycle course. Come join in and learn all about the sympto-thermal method!

The Good That Comes From Knowing Your Cycle

Where do I even start!?

I just filmed a video about a few reasons why I love my cycle, which I’ll link so you can go watch. 

An easy simple things that comes from charting is you know when your next period is supposed to come. And this comes in really hand when planning for travel, different events, etc. 

One of the biggest things that comes from charting, and knowing your cycle is that you know when you are fertile. And we all know this comes in really handy when you’re either trying to avoid pregnancy or when you’re trying to conceive a cute little munchkin. 

That will forever be one of the coolest things about FAM for me. That the same exact method is both a birth control method and a pregnancy achievement method. 

If something goes wonky with your cycle you know there’s something off in your body that needs to be taken care of, and you can then address it and heal it.  If you’re obvious to your cycle or suppressing it you might be missing out on something big that could be an easy fix but might cause you harm down the road. 

When you start tracking and charting you know what to expect, and it helps handle PMS and makes other cycle related things easier. For example, I don’t get angry about cramping anymore, I understand when and why I’m irritable, and I know why I’m tired and that I just need a quick 30 minute nap. 

When you learn about what happens to your body in the different phases you know how to better take care of your body and mind in each phase. For me this means being really social around ovulation, and sleeping more during your period 

It’s surprisingly such a good conversation piece to connect with other people who menstruate. You can compare cycles, offer advice, and talk about what you use during your period. 

When you get into the emotional and mental side of each phase you can dig even deeper into scheduling out your time. This is because you have different strengths and weaknesses in each phase that you can use to excel in life. 

Honestly, learning about how my cycle and my body works was one of the most amazing things I could have ever done for myself. It’s been empowering and enlightening and I want to share it with anyone who’s interested. 

For those of you out there ready to learn how to use the sympto-thermal method to understand more about your body and as a natural form of birth control you have a week left to sign up for my Chart Your Cycle course.

Winter is Like Our Menstrual Phase

I’m on a real winter kick right now.

But I had a bit of a revelation when it occurred to me that winter was an awful lot like our menstrual phase. 

When I went to look into it I saw I (obviously) wasn’t the only one who’d made this connection. 

I’ve seen beautiful illustrations where the seasons have been linked to the phases of our cycle. 

Winter = Menstrual

Spring = Follicular

Summer = Ovulatory

Fall = Luteal

So, seeing as the first day of winter is on its way (December 21st) I thought I would sit down and talk about why I think winter is like the menstrual phase. 

+ slow down

If you think about summer it seems like someone is always inviting you to a BBQ, picnic, to go for a bike ride, etc. We’re always trying to get outside, enjoy the weather, and go, go, go. 

This doesn’t mean we completely stop living in the winter, but it changes does it? It calms down, there’s not that same urgency. 

It’s the perfect time to get together with friends and family, sit around and have a glass of something or share a meal. To reconnect and have a good laugh.

+ rest

Bears hibernate in the winter, but humans don’t. And while I’m not promoting a sedentary lifestyle it’s definitely a good time to get your beauty rest. 

While I go to bed by 10 p.m. most nights regardless of the season I know plenty of people who have fun-filled nights that last early into the morning. 

This doesn’t mean you can’t go out and have a good time but maybe make an effort to get your eight hours during the colder months. 

+ reflect

We’re naturally more reflective during our periods, and I think the same is true in the winter. I’ve had some profound mental and emotional journeys within myself curled up on the couch, under some twinkly lights and a mug of something hot or a glass of something red. 

Winter is the perfect time to get back into journaling. So, grab yours, dust it off and just sit down with a pen each day. 

+ renew

Picture the caterpillar in its cocoon. Think of the feeling of complete refreshment when you come out of a really nourishing menstrual phase. 

This is a time I like to focus on self-care. And yes, I pamper the heck out of myself. I’m talking Epsom salt baths, face masks, manicures, pedicures, hydration, eating my plants, all things to nourish myself so I came come out of it as one spectacular butterfly!

I plan on going about this winter just as if it were my menstrual phase, and I’m really excited to see how it differs come spring from years past. 

[We’re a week and a half out from the next session of my Chart Your Cycle course which just so happens to start the day before the first day of winter. Learning how to chart was one of the most brilliant things I could do for myself, and I encourage anyone interested in connecting to their body and their cycle in a new way to give it a go!]

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. 

Winter Is Coming + How I'm Dealing With It

I have never been a fan of winter, or of being cold. 

Recently I’ve discovered a similar transition into the colder months that I experience with my luteal/menstrual phase. 

And I’ve come up with a theory (and since then have seen other ladies talk about it as well). But my theory is that the different phases of our menstrual cycles correlate to different months. And by that I mean we have a similar feeling during that phase that we do in that phase. 

It could differ person to person, and be dependent on where you live. But for me it goes a little something like this:

Luteal Phase = Fall

Menstrual Phase = Winter

Follicular Phase = Spring

Ovulatory Phase = Summer 

Cold weather has always been something I’ve struggled with and even fought at different times. But this year I am taking a different approach. 

The same approach I have when I’m headed into my luteal and menstrual phase. 

And the two big strategies there are: 

+ Allowing myself to slow down. I love a fast paced, super inspired, productive day, but we all know that can’t happen every day. Mid way through my luteal phase I notice the pull to slow down, and I’ve really challenged myself over the past year or so to listen to that. 

I’ve been pleasantly surprised when I do. And I’m going to approach winter the same way. 

+ I recently discovered the Danish term “hygge” (pronounced hoo-ga) and while it looks like I’m behind the times, something about it resonated with me. And in particular during my period, and now as it is getting colder.

I saw it described as:

- the art of building sanctuary and community, of inviting closeness and paying attention to what makes us feel open hearted and alive;

- to create well-being, connection and warmth;

- a feeling of belonging to the moment and to each other;

- celebrating the everyday

Doesn’t that sound just absolutely freaking lovely?  

And I’ve realized. It’s ok to transition to “delights" of winter, warm baths, hot drinks, curling up with a good book, sitting in front of a fire place, spending time with family, wearing warm, cozy clothes, fuzzy socks, and just making your space into a place you can sink into comfort and relaxation in. 

Seriously, go on Pinterest and dive into the world of hygge for a moment (if you haven’t already of course). 

Now, a few other things I plan to focus on this fall and winter:

+ Setting a sleeping schedule and sticking to it. The days are getting shorter and darker and while I love waking up with the sun, it’s not making it’s appearance until around 7:30 am. 

I love my mornings when I wake up at 6 a.m. because the stat of my day is the best time for me. When I start my day sooner I feel calmer, accomplished, and less rushed.

+ Going along with that we’ve decided that we’re going to buy a sunrise simulator clock when we get back from France.  A friend of mine got one last year and swears by it saying it was a revolutionary purchase. And I’m ready for that. 

+ And finally is something I try to do year round, but it’s especially important (and slightly more difficult when it’s cold) is to exercise and eat a balanced diet of whole plant based foods. 

Heading into winter with this strategy makes me feel much more accepting of the weather and at ease with the transition. 

Not to mention we’re already talking about how we can escape the worst of it in January and February.

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. 

Embracing Your Body

#BodyPositive anyone? 

We’ve gotten a lot better recently with telling each other to love our bodies, but that’s easier said than done when we’re being bombarded with mixed messages from all angles. 

And that doesn’t even begin to include what preconceived notions of “beauty” we’ve been instilled with from childhood. 

So, how are we supposed to make peace with our bodies when we’re being told to “strive for a 'healthy' body” but “to love the body you already have”? 

I have no idea. And I don’t think it’s a one-sized fits all solution. But I can offer you my story.

I know, according to "society" I have a body type that is fitting with what others “strive" for. I’m not here to post photos of my thigh gap and tell you to eat your greens. 

I want to share two life changes that revolutionized the way I felt about my body.

I won’t get into how I used to grab at my “saddlebags” and wish for a perkier butt. 

But what’s it mean when someone who is “skinny” still feels they aren’t “there”. Who knows? 

Even the girls in the magazines don’t look like the girls in the magazines. (There’s a quote out there that is basically this). 

But moving right along. Those two changes:

Learning about my menstrual cycle and changing my diet (lifestyle). 

I know I’ve talked about these things before, but they are worth repeating over and over again. 

I don’t even know how to begin to explain the personal empowerment I discovered by ditching the pill, learning about how my body actually worked, and taking control of my own fertility. 

It made me realize how many myths there are about our fertility, our menstrual cycles, our minds and our bodies that are still prevalent today. 

Up until at least the age of 21 I didn’t know that a woman was only fertile for a few days out of every menstrual cycle. I seriously thought that we could get pregnant regardless of when we had sex. 

Knowledge is power, and that power feels good. 

I used to despise my period. It was annoying, unnecessary. It wasn’t fair that I had cramps and continuously ruined underwear. 

But when I discovered the magic behind the menstrual cycle, within the different phases and the purpose of the different functions, my world was rocked. 

No longer did I whine “Why me?!” when I cramped, but instead marveled at my body’s ability to do something without any effort from myself. To see what you are learning about play out in real life is quite incredible, and something I suggest for everyone. If there is something that frustrates you that you don’t understand, do some research. 

Moving along to my change in diet, or like I prefer to call it, lifestyle. Because diets seem to be pandered as temporary, quick fixes. Something you only have to do for a period of time before you can go back to what you were doing before. And frankly I think that’s a load of crap. 

I don’t understand how we can expect something that hasn’t been working to somehow work after we take a brief “health” hiatus from it. 

There's a quote that goes a little something like this: 

“Insanity is doing the same thing over and over again, and expecting different results.” 

Think of the number of fad diets you’ve seen out there that claim you can continue eating everything you love eating, you won’t have to exercise, but you’ll somehow be able to drop all those unwanted pounds?

Anything that is sold as “temporary” screams fake to me. 

The truth is so many of us don’t want to change our habits. We like what we’re doing, but we don’t like the results. We see a potential change as difficult or unenjoyable. 

“But I don’t want to eat just lettuce!"

We think that to maintain a healthy lifestyle and body we have to live in a world of deprivation when in reality for many it’s a world of abundance. 

When you cut out processed foods, animal products and focus on filling your stomach with a whole foods plant based diet you can (*gasp*) eat as much as you want. 

Discovering this world of abundance, energy and vibrance was incredible as a 21-year-old. 

Not only did my insides feel so much better (I had a lot of digestion issues before), but I started to feel better about my outward appearance as well. When you start treating yourself better in one aspect of your life it is infectious, and it spreads. 

Instead of grabbing at and complaining at my perceived imperfections I started noticing and appreciating what my body was capable of. 

If your biggest problem in life is that you don’t have a thigh gap or a flat stomach it’s time to take a step back and find the things about your body that you are grateful for. 

And even if it just starts with “I’m grateful I have two legs,” that’s something to be grateful for. Recently, I’ve been challenging myself physically, and I’m constantly aware of my gratitude that my body is able to run 10 miles, or complete a sprint triathlon. 

The moral of the story here is to find ways to nourish and enrich your body and life. Find gratitude in your days, in your abilities. Learn about your body, what makes you feel good and what doesn’t? And start doing more of what does make you feel good. 

Not Losing Your Cycle While Training

When deciding whether to train for a marathon I knew I didn’t want to screw up my cycle , and so I knew if I was going to do this I needed to do a bit of research.

According to a few different sites, at my current pace and weight I burn around 90 calories a mile, which means:

- 3 miles = 270 calories burned 

- 5 miles = 450 calories burned 

- 10 miles = 900 calories burned

While I’ve never really tracked calories, I have been more conscious of the need for me to consume more during this little adventure I’m on. 

Now, let’s talk about why it’s important to incorporate that information into your diet. 

Turns out that when you don’t have enough fuel, your body starts choosing to support functions that are vital to survival. And would you guess it? The menstrual cycle doesn’t make that list. So, your body can shut down your cycle if there’s not enough nutrition, which results in a hormonal stress response, lowering the levels of estrogen, messing up your healthy cycle. 

When you cycle starts not showing up it’s because you don’t have the necessary energy to ovulate. 

At first you might not notice anything, but that doesn’t mean it’s not affecting you. Low estrogen affects bone loss, which means stress fractures can be the first sign that something is wrong. 

If you keep training under these conditions it’s going to affect how your recover, your energy, and your running, which seems quite detrimental doesn't it?

I have found that my body (obviously) just naturally started needing more fuel as I started running more. I’ve gone from two meals and one snack a day to three meals and two snacks a day. 

I remember to eat breakfast, to fuel up before and after runs, and I eat when I’m hungry. And I’ve been keeping an eye on my menstrual cycle. 

Because I view the cycle as the canary in the coal mine. If things head south there then I know something is up. 

Loosing your period isn’t a good thing, it shouldn’t be a moment of success or relief, or a “I’m doing this right” moment. 

If your cycle disappears you need to reassess what you’re doing. Up the calories and lower the amount of exercise. And remember it took a few months or so for this to happen so it will take a few more for it to get back in order. 

While there are certainly other factors at play, time and time again it comes back to nutrition. So if you're having issues I alway suggest starting there. 

And it should be worth noting the quality of some calories over others. Make sure you are getting enough of your nutrients for good sources. Head to the produce aisle, through in some beans, rice is always easy and great, and happy eating. 

Not to mention, coming home from a long run and being able to replenish (stuff your face) with delicious, nutritious meals. 

Happy training!

All the Period Products I've Used + My Thoughts

While there are MANY period products I have yet to try out, I’ve still had my fair share of variety and use over the past few years. Today I wanted to take you through the progression of my period products, and share my thoughts on them now. 

Disposable pads (various sizes)

This is where it all began — stealing pads from my older sister’s stash because I didn’t want to tell anyone I had gotten my period. I used these for a few months before working up the courage to try out tampons. 

Pads are a good place to start, but they’re pretty limiting when it comes to activities like swimming. Not to mention I found them bulky and uncomfortable, much like wearing a diaper. 

Needless to say I was more than ready to use tampons when the time came. 

Cardboard applicator tampon

Yup. I’m including my one failed attempt at using one of these monstrosities. This was in high school at a wrestling tournament, and of course I was never prepared for my period when it showed up. I had asked around for a pad and this all I could find.

Let’s just say it didn’t help that I didn’t know where my vagina was at this point, or how to put a tampon in, so as you can imagine how well that went — I ended up tossing the tampon and wadding up some toilet paper in my underwear. 

Plastic applicator tampon

These were my product of choice for many years. I used various brands, my favorite being the Platex Sports. 

I went a number of months not understanding how tampons “worked”, and recall listening to a friend explain through a bathroom door to another friend how to put one in. And with that information I gave them a whirl the next time my period came...

The first time I tried to put one in I only put it in about half way before pulling the trigger and pushing it in, which meant that the tampon was literally only halfway into my vagina. Uncomfortable and I knew I had done it wrong. 

Problem was, I couldn’t get it out. You’ll understand this if you’ve ever tried to pull out a dry tampon. 

I had to fill up my bathtub with a few inches of water, squat down low enough for the tampon to make contact with the water, and was able to pull out the saturated tampon. 

Finally got one in correctly a few days later, but then couldn’t get it out, no matter how hard I pulled. I brought a friend into the bathroom to reassure me that it wasn’t stuck. 

Once again, I hadn’t waited long enough before trying to pull it out and it was still too dry. 

Problem with these were that I never had them when I started my period. Bad planning on my part. So I had half used boxes all over the place. 

When I studied abroad in Thailand I had to pack five months worth of tampons because I didn’t know if they would have my brand there. 

I was constantly worried of TSS, I had heard horror stories of moldy tampons and such over the years. And on two separate occasions I unknowingly put in two tampons. (Long story). 

Eventually I wanted to try something else that would create less waste and was made out of less harmful materials. 

Disposable panty liners

I used these in combination with tampons and my menstrual cup at first because no matter what “internal” product I use I leak a little so I need back up. I got fed up with them because they created a lot of waste and they irritated my poor lady bits. 

Reusable Pads     

I got a few of these from a friend when I was at my facilitator training in 2014. While I love the concept of them I found that they were too bulky and didn’t stay in place for me. I’m also very impressed with the girls that can get the stains out of theirs. 

I want to give these another try in the future because I know they work so well for so many girls and women. 

I think these are a great alternative to disposable pads for those starting off with their periods. 

Menstrual Cups

When I first heard that such a thing existed I thought, how the hell is that supposed to go into your vagina!?

     — Lunette Cup was my first, and I think it’s a great starter cup. It was a nice size (comes in 2 sizes). I gave myself three cycles to get the hang of it, and then it became second nature. There was slight discoloration after use, but not bad, and I don’t care about that. 

     — RubyCup came next. I got far too excited to try different types of cups. This is my current favorite, with Lunette in a close second. Flexible, but structured enough to pop open. I love that for every cup you buy they send a cup to a girl in need. The most discoloration I’ve had, but I use it the most, and I don’t really mind it. Plus I was able to get rid of most of it with a good scrubbing. 

     — Mooncup/MCUK. I wanted to try this one because one of my best friends uses this cup. It’s one of the more affordable cups. But I was’t a huge fan of the rim of this cup. And it’s quite firm, which some people prefer, but I like a little more flex in my cup. 

    — OrganicCup is similar in firmness to the Lunette cup, folds up to a similar size to the RubyCup (small). I need to test this one out more, but I like it. 

Reusable Sponge

I first heard about this one when I was reading “Wild”. She uses one while hiking the PCT. I got two of these at the same time that I got my reusable pads. I joke that they are "nature’s tampon" because they work in much of the same way. It’s actually quite easy and comfortable to put in, you just have to wet it, squeeze out the water, and push it in like a tampon. You’ll just want to make sure you put a piece of string or something through it because I struggled quite a bit getting this out the first time (when I had no string in). Just imagine taking a tampon out without the string. There’s quite a bit of digging involved, which resulted in me having to get into the bathtub to pull it out because it was making a bit of a mess. I think these are a great option for those lighter days. 

Period Underwear

I got these to replace my need for panty liners, which was great since I didn’t enjoy those or the reusable pads. I’ve only used the Thinx brand, but I’m in search of new brands to try out (I’ll talk about this soon on the blog). I find period underwear incredibly secure and comfortable. I use them as back up for my cup, and on their own on light/spotting days. Mine are starting to get some discoloration in the crotch as well as some fraying of the elastics. But this could be because I throw them in the dryer instead of hang drying them. 

Phew, Ok, that’s what I’ve tried over the years. Any recommendations or products I’ve totally missed out on?

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. 

Mornings, Mondays + Periods | All Amazing Fresh Starts

I remember the time I used to look at my period’s imminent arrival with a certain sense of dread, an “oh no, this again” sort of outlook.

So, it’s incredible to be in a place where I actually look forward to my period. And I’ll tell you why. 

You period is a fresh start. 

Now I know there are PUH-LEN-TEE of women who would disagree.

And I get it. Periods can suck. They can come at inconvenient times, cause of lot of pain and suffering, and make some god awful messes. 

I’m not here to tell you that changing your perspective can heal your horrible periods. That requires a bit more work. BUT changing your outlook is part of that journey. 

Let’s say you don’t have end of the world periods. Today is for you. 

I was having a great conversation with one of my “students" recently, and she mentioned how she looked forward to her period.

She explained it like hitting a restart button on everything. 

And I couldn’t agree more. 

There’s always this big sigh of relief when I start bleeding, almost as if my body is giving me permission to just take a much needed "slow out” (It’s like a time out, but with out actually stopping everything. Just moving at a more conscious pace.) 

And since the dawn of time there’s also a few, "Phew, I’m not pregnant” sighs of relief. 

It’s like a brand new year, or the start to a new week. 

Later this month I’m going to talk about my love for Mondays, and I think it’s very much the same thing. 

If you’re a morning person it’s quite similar to waking up to a brand new day ahead of you. 

It’s like, no matter what happened yesterday, last week, month or year this is a clean slate. 

Your period (along with the rest of these moments) is a great time to just let go of all that baggage you’ve been carrying around up to that point. 

Let it go. Shed a few layers. And enjoy that effortless lightness that follows. 

Now, you may think I’m a total loon. 

Someone who likes mornings, Monday and getting her periods? 

A few years ago I would have rolled my eyes and gagged a little if I heard some peppy young thing spouting all this. 

But these are the moments that all but beg for us to hit that reset button. 

And I realized as she said all this that I viewed it the same exact way. 

When my period is on its way I always slow down, step back from life and assess a few things. How’s it all going? What’s working? What can I let go of? What can I do to improve this next month? 

I take a deep breath and kind of re-up on all of my goals, redrafting them for the month ahead. 

And I promise if you take this perspective on your coming periods you’ll see nothing but positive results. When I first heard about some of these concepts, just being aware of them was enough for changes to start taking place without any real effort from myself. 

But now that I have put in a conscious effort I am pleasantly surprised month after month. 

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? 

Making Monthly Resolutions With Your Built-in Life Coach

There’s a Nike ad that says “Don’t Make a Resolution, Make Yourself”. 

And I have to let you in on a little secret, I have never made a New Years Resolution. 

I don’t believe in them. I don't think they work. They just seem destined to fail. Well, go really well for a month or two, and then fail. 

I think you should be constantly striving to better yourself throughout the year, not just once a year. 

And this got me thinking. 

Most women have no idea that their menstrual cycle provides them with the perfect structure for monthly “resolutions”.

It’s true. 

I’ve talked about the four different phases before — menstrual, follicular, ovulatory and luteal. 

But if you are able to listen to your body, you already have a built in system for monthly reflection, goal setting, and execution. 

The book that inspired this thought — “The Optimized Woman”. 

So, during your period you’re best at doing some internal thinking and reflection, letting go and rethinking your goals. 

Next comes the follicular phase when you should set your goals for the month after reflecting on the previous month during your period. Then once you set a goal, really look into HOW you are going to achieve that goal. What are the tangible steps each day that you can take to help you succeed? You will be focused and able to have clear, concentrated thinking as well as more energy. 

After that is the ovulatory phase. I view this as the social phase. You’re going to be great at getting out there and making the connections and building the relationships that are going to help you achieve those goals. You are also going to be more productive and relatable, not to mention this is the most confident time of your cycle. 

The final phase before the cycle begins again is your luteal phase. You will feel more inspired, creative and able to problem solve issues that arise. Use this phase to brainstorm new ideas and solutions for the future and upcoming month. What did you struggle with during the month, and how can you solve that or fix it in the future? 

I have heard the menstrual cycle described as having your own built in life-coach. And who doesn’t want one of those? Hell, people pay big bucks for them, and do you know why? Because they’re worth it.

So, give your own personal coach a go, why don’t you.