At the beginning of this year, I promised myself to do everything in my power to balance my hormones. Since I can remember, I have suffered from painful menstruation and since a year or two ago, I also have struggled with sleeping. Most nights I woke up because I was too hot despite of the average temperature in my room. Soon after embarking on the quest of balancing my hormones, I discovered seed cycling: a method that helps regulate hormone imbalance through eating different seeds in specific weeks during the menstrual cycle. Not only does it help women who menstruate, it can also help women that are peri-menopausal and post-menopausal. It has helped softening my pain and improved the quality of my sleep a lot. So, today I share one of my favorite recipes; my ‘hormone bliss balls’ that help me to move towards the needed daily intake of seeds.
What is hormone imbalance? Hormone imbalance in the female body can have various effects and symptoms such as irregular or heavy periods, menstrual cramps, mood swings, fatigue, acne, hair loss, weight gain or difficulty losing weight, insomnia, low libido, hot flashes, and fertility problems. These symptoms can significantly impact a woman's quality of life and well-being.
Seed cycling offers a natural approach to balance hormones and alleviate these symptoms. By incorporating specific seeds into your diet during the distinct phases of the menstrual cycle, seed cycling supports hormonal fluctuations and promotes balance. Seed cycling can also be used by peri-menopausal, post-menopausal, and even non-menstruating women by starting on any day and following the same 2-week rotation plan.
I have written a more in-depth blog about seed cycling which you can read here.
Seed cycling and hormones Bliss balls are deliciously chewy and packed with nutritious ingredients. I always create two different types of bliss balls; one for the follicular phase and the others for the luteal phase of the menstrual cycle. To understand more about these phases, read my other article here. The base of the recipe remains the same for both versions; the only ingredients that change are the seeds. For the follicular phase, I use pumpkin and flax seeds to encourage estrogen production, and for the luteal phase, I use sesame and sunflower seeds to promote progesterone production. I also add incredible adaptogens, like maca, cacao, and shatavari that also support hormone balance.
For women that are peri-menopausal or post-menopausal, seed cycling can be used on any day by following the same 2-week rotation plan following the follicular and luteal phase of your cycle. As estrogen and progesterone levels naturally decline after menopause, seed cycling can offer additional support to lessen symptoms brought on by decreasing hormone levels. Additionally, seed cycling has been advocated as a way to lessen the effects of hormone changes, particularly during perimenopause, by lowering hot flashes and mood swings, boosting energy, and enhancing sleep.
Adaptogens and hormone balance Adaptogens are natural substances that help the body adapt to stress and restore balance. They can benefit hormone imbalance by supporting the adrenal glands, reducing stress-induced hormone fluctuations, and promoting overall hormonal equilibrium. These ingredients are totally optional, so don’t worry if you don’t have them in your kitchen cupboard.
Shatavari Shatavari is an amazing Ayurvedic herb known for its beneficial effects on female hormonal health. Testimonials and clinical studies (see references) suggest the following potential effects:
general relief of symptoms related to hormonal disturbances such as vaginal dehydration, hot flashes, loss of libido, mood instability, irregularity of menstruation
stimulates fertility and lactation, positive for pregnant women
softens digestion including gastric problems and takes care of the lungs
has moisturizing properties (ideal for dry skin in winter) and is slightly warming
boosts immunity
The adaptogens I use, come from my dear friend Isaline Tala. She has her own line of beautiful adaptogens which is called Aho Botanicals and I’ve been using her products for more than a year and I’m in love with them.
Maca Maca is a root vegetable native to Peru and is known for its adaptogenic properties. It supports hormone balance by regulating estrogen and progesterone levels in the body. Maca helps the body adapt to hormonal fluctuations, reducing symptoms such as mood swings, irregular periods, and fatigue. Additionally, maca is rich in essential nutrients and can boost energy levels, supporting overall vitality during hormonal changes.
Cacao Cacao, the raw form of cocoa, is a superfood packed with antioxidants and mood-enhancing compounds. It contains flavonoids that increase serotonin levels, promoting a sense of well-being. Cacao also supports hormone balance by reducing inflammation and oxidative stress, which can disrupt hormonal function. Its magnesium content aids in stress management and better sleep quality, both of which contribute to hormonal health.
Note; for maximum nutrient absorption and easy digestion, it is recommended to soak the seeds prior to dehydrating or drying them. Soaking them will break down the anti-nutrient phytic acid and neutralize some of the enzyme inhibitors. (I haven’t done it yet as soaking has not been proven necessary).
Also, I recommend using raw and organic seeds, so they were not sprayed with hormone disrupting chemicals, and therefore ensure the best nutrition.
Recipe Hormone Bliss Balls
Ingredients Follicular Phase Bliss Balls
10 unpitted dates (I prefer to use soaked dated)
The specific seeds for this phase:
- 1 cup pumpkin seeds (raw and organic) - 2 tablespoons flax seeds (raw and organic)
1/4 cup cacao powder
1 tablespoon Shatavi (optional)
2 teaspoons maca powder (optional)
1/4 cup shredded coconut (and a little bit extra for rolling)
1/4 cup coconut oil (melted)
1/2 teaspoon vanilla extract
1 pinch sea salt
Luteal Phase Bliss Balls
10 unpitted dates (I prefer to use soaked dated)
The specific seeds for this phase:
- 1 cup sunflower seeds (raw and organic) - 2 tablespoons sesame seeds (raw and organic)
1/4 cup cacao powder
1 tablespoon Shatavi (optional)
1/4 cup cacao powder (optional)
2 teaspoons maca powder (optional)
1/4 cup shredded coconut (and a little bit extra for rolling)
1/4 cup coconut oil (melted)
1/2 teaspoon vanilla extract
1 pinch sea salt
Instructions Bliss balls for the follicular phase
Add the dates, melted coconut oil, and vanilla in a food processor and mix until smooth.
Take the mixture out of the food processor and set apart.
Step specific for follicular phase: Mix pumpkin seeds and flax seeds and put them in a food processor.
Process seeds for a couple of minutes until smooth (seed butter consistency).
Add your previously made date mix.
Add all the rest of the ingredients: cacao powder, maca powder, shatavari powder, shredded coconut, and sea salt. Process until smooth or just mix everything by hand if your food processor is not big enough.
Roll mixture into balls and move them around a bowl filled with shredded coconut flakes to cover them.
Refrigerate for at least 1 to 2 hours.
Bliss balls can be stored in an air-tight container for 2 weeks. Eat 2 to 3 per day for best seed cycling results.
Bliss balls for the luteal phase
Add the dates, melted coconut oil, and vanilla in a food processor and mix until smooth.
Take the mixture out of the food processor and set apart.
Step specific for luteal phase: Mix sesame seeds and sunflower seeds and put them in a food processor.
Process seeds for a couple of minutes until smooth (seed butter consistency).
Add your previously made date mix.
Add all the rest of the ingredients: cacao powder, maca powder, shatavari powder, shredded coconut, and sea salt. Process until smooth or just mix everything by hand if your food processor is not big enough.
Roll mixture into balls and move them around a bowl filled with shredded coconut flakes to cover them.
Refrigerate for at least 1 to 2 hours.
Bliss balls can be stored in an air-tight container for 2 weeks. Eat 2 to 3 per day for best seed cycling results.
Recommendation: As a general guideline, I recommend eating 1 or 2 Hormone Bliss Balls per day. >>> Please do note that eating only these 1 or 2 balls per day is not sufficient to reach the daily recommended amount. I do not recommend eating more of them, as they are dense in sugars (from the dates). Enjoy eating the Hormone Bliss Balls as a treat: a sweet addition to your daily diet. To reach the full advised amount of 1 to 2 tablespoons per seed per day, I advise adding the seeds to your daily meals.
Please read the article on seed cycling to get all the info on how much you need to eat and when.
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