Disclaimer: I am not a doctor, nutritionist, scientist, dietician or hormone specialist. You should most definitely not look to this blog for medical advice (I know you are smarter than that, but a CMA disclaimer seemed necessary). I am also not particularly woo-woo. I am not really into New Age theories, like crystals or magic spells. Sure, I enjoy yoga and have been trying to get into a mediation routine for what feels like the last 30 years, but when I initially read about seed cycling my first thought was, “what the fuuuu… this seems a bit toooo…. something.” However, after doing more research about it I decided that if syncing my period to the cycle of the moon would help relieve my cramps, PMS and hormonal acne maybe I could get down with eating some seeds.
Everything I read about seed cycling started with the cycle of the moon and to be honest, I didn’t have a clue about the moon. It’s a little sad really. I knew there was a full moon sometimes and that it did the whole waxing and waning bit, but I didn’t know when or for how long each lasted. Learning more about the moon cycles was somewhat secondary for me, though, you should know that historically women’s periods revolve around it. Did you know women should ovulate on or around the full moon and start our period on or around the new moon? This sounds like a nightmare. EVERY woman on her period at the same time… everywhere… in the world. Yikes. Unless we are all seed cycling.
If you select the seed cycling version of this choose your own women’s health adventure, you’ll begin to learn more about the cycle of the moon as you become more in tune with your own cycle. It’s actually kind of rad. Like the weirdo I am, I got excited when my cycle started to sync up with that of the moon. I felt so in touch with the cosmos. Or at least I no longer felt like I needed a cosmo to help dull the mind-numbing cramps. I read somewhere along the way that you should try to spend time in nature looking at the moon. Or more specifically “bathing” in the moon light for 30 minutes each night. This is a biiiit much for me so my compromise was to glance up at her while walking my dogs in the morning or driving to the gym or work. Just to see where she is in the sky and what she looks like that morning. I am never disappointed by her. Sometimes a little disappointed by the air quality in SLC, but never by the moon. (Side tip- if you are Apple watch wearer one of the custom faces will actually show you the current phase of the moon each day.)
That concludes my lecture on the moon. On to seed cycling. Seed cycling is a SUPER old school way to help regulate your hormones. Your period should be relatively painless for you and those around you. If it’s not, and be honest it’s likely not, your hormones could probably use some normalizing. At first it seemed a little complicated. Not only was there biology to contend with, but there were also lots of rules. Fresh ground only, no roasted or toasted seeds, these two ONLY during this phase and those two ONLY during that phase, but once I got the hang of it and started to see the benefits… SO worth it!
Be warned, you need to be willing to commit to doing this for THREE WHOLE months before you really start reaping the benefits. Don’t treat this like the time you thought pilates would totally change your life only to quit after 2 classes. I am five months in and I am still experiencing some mild period symptoms, but they are much improved and getting better every month!
Here’s the most basic explanation of how it works. If you want the nitty gritty about all the hormones involved, your body temps during the different phases or how each seeds specifically affects your body, you should expand your reading beyond this blog. I think the more you know about how your body works the better, but scroll back up to my disclaimer/the title of the blog if you don’t remember why this blog is not that.
There are four seeds: flax, pumpkin, sesame and sunflower and two phases: follicular and luteal to worry about.
Phase 1- Follicular = flax + pumpkin. During this phase your body is ramping up estrogen production. Phase 1 starts on the first day of your period and lasts until ovulation. (Side tip- get to know your cycle. Use an app or some kind of code only you can decipher in your planner or calendar to keep track. I use the Flo app. The name is ridiculous, but the app is great.)
Phase 2- Luteal = sesame + sunflower. During this phase your body is ramping up progesterone production. Phase 2 starts at the time of ovulation or approximately 14 days into your cycle. This is when keeping track comes in handy. Unlike the not so subtle starting of your period there is really no indicator as to when you are ovulating.
The seeds selected for each phase contain polyphenols (aka antioxidants) and/or phytoestrogen (aka dietary estrogens) from plants that help support each phase’s hormonal production appropriately. It is a gentle process so you won’t seem any wham, bam, thank you ma’am results. It’s subtle, but it really does help you become more in tune with your body.
Remember the rules I was talking about? Here they are:
- One tablespoon of each seed per day. Phase 1 (day 1-14): 1T of flax + 1T of pumpkin, phase 2 (day 15-28 roughly): 1T sesame + 1T sunflower.
- The seeds must be fresh ground. You can then freeze them, but store bought or grounds left at room temp will oxidize totally defeating the purpose. Make your time and effort worth it: freshly ground then frozen.
- Be sure the seeds you use are not toasted or roasted. Raw, organic is best.
- Word on the street is that you can get even more benefits when you add Omega-3s to phase 1 and Evening Primrose to phase 2. I haven’t tried it.
- Avoid the other two seeds when it is not their phase. No flax or pumpkin during phase 2 and no sesame or sunflower during phase 1. I am not the best at this, particularly pumpkin during phase 2. There is the best kale salad that comes with cranberries and pumpkin seeds that I adore. Alas, I try.
- If you don’t have a regular period or no period at all put all your new found knowledge of the moon to work! Phase 1 = new moon to full moon, phase 2 =full moon to new moon. (Side tip- seed cycling also helps regulate hormones during peri-menopause and menopause.)
Drum roll please…..
Here is what you have all been waiting for! My recipe for the delish, polyphenol-packed nuggets for each phase.
Phase 1: flax + pumpkin, makes 14 seed balls to get you through phase 1 unless you accidentally eat two in one day, which I have never done by the way. *wink*
Grocery list: flax seeds, pumpkin seeds (I buy bulk at Whole Foods), dates, almonds, macadamia nuts, vanilla extract, sea salt.
- Using a small seed grinder (click link for the one I use) (and this should be for seeds only, don’t multi-task your coffee grinder on this) grind flax seeds. I’ve tried measuring 14 table spoons of whole seeds, but it doesn’t translate to 14 tablespoons of ground seeds. Pour some in, get to grinding, then measure out 14 tablespoons from the grinder into a large bowl. If you have left over grounds and/or seeds, you can freeze them for next time.
- Repeat above with pumpkin seeds. You can mix the ground seeds into the same bowl.
- Using a small food processor grind 1 oz almonds and 1 oz macadamia nuts.
- Add 1/3 of ground seed mixture and 7 dates to the almond and mac nut mixture in the processor and grind well. (Side tip- never try to grind or chop dates alone in the food processor. Trust me, just don’t.)
- Once ground well, add another 1/3 of ground seed mixture and 7 more dates to the mixture, grind well.
- Once ground well, add the last of the ground seed mixture, 7 more dates, a splash of vanilla extract and a dash of himalayan sea salt to the mixture then grind well.
- Put mixture into the bowl that once contained the ground seeds. Then make 14 balls. Balls should be about 3/4″ in diameter. If you don’t get 14 balls, assess your size and adjust. I told you this was the non-sciencey version!
- Put balls into air tight container, stash in the freezer then eat one per day. They are great with a cup of joe or as dessert after dinner!
Phase 2: sesame + sunflower. Makes 14 balls to get you through phase 2.
Grocery list: sesame seeds (not as easy to find, I get mine in the Asian foods section at Whole Foods, mostly since I am there buying the rest of the shit I need to make these), sunflower seeds, dates, dark chocolate chunks/chips (I use Lily’s Dark Chocolate Premium Baking Chips, which are sweetened with stevia), dried, unsweetened coconut flakes (Trader Joe’s is where it’s at with this, though I am sure Whole Food also has 3 ounces for $100)
- Using seed grinder grind sesame seeds. Measure out 14 tablespoons from the grinder into a large bowl. Freeze left over grounds and/or seeds.
- Repeat above with sunflower seeds. Adding the ground sunflower to the ground sesame in the same bowl.
- Using food processor grind three serving of chocolate chips of your choice (see the back of the bag for serving size, it will likely be around 15g or 1 tablespoon per serving) and 1/4 cup of shredded coconut.
- Add 1/3 of ground seed mixture and 7 dates to chocolate chips and coconut mixture in the processor and grind well.
- Once ground well, add another 1/3 of ground seed mixture and 7 more dates to the mixture, grind well.
- Once ground well, add the last of the ground seed mixture and 7 more dates to the mixture, grind well.
- Put mixture into the bowl that once contained the ground seeds. Then make 14 balls. Balls should be about 3/4″ in diameter. If you don’t get 14 balls, assess your size and adjust. I told you this was the non-sciencey version!
- Put balls into air tight container, stash in the freezer then eat one per day. They are great with a cup of joe or as dessert after dinner!
If you’re into the whole macro counting thing and use Lily’s Baking Chips as well as Trader Joe’s dried, unsweetened coconut flakes here is the break down:
Phase 1, 1 ball: 11g carbs, 11g fat, 5g protein
Phase 2, 1 ball: 12g carbs, 9g fat, 3g protein
This seems like it would take forever to do, but honestly it only takes about 30 minutes from start to clean up. In a pinch or if you are so slammed for time that going pee disrupts your schedule, which if it’s the latter you should really be assessing your level of stress prior to committing to seed cycling, you can always keeps some extra grounds in the freezer then add a tablespoon of each during the appropriate phase to a smoothie or salad.
Here’s to happy hormones!
A Pinch of Opinion 