How To Drink More Water

We all know that drinking water is essential.

Maybe you have no trouble getting half your body weight in ounces per day and maybe you can go ALL day and not want a sip. First of all, I’d just like to de-villanize that phenomena. Your thirstiness if a part of your constitution, though a constitution likely at least a little out of balance if you really never want water. I pick remedies based on whether or not you’re thirsty. That is important for me to know. It tells me a lot. In balance, your body should naturally tell you to drink water. I love helping people get back to that place.

Regardless of your thirst status, it can be helpful to have some tools in place for getting enough water in your day. Here are a couple of my fav tips:

• Start your day with water: while you’re making your coffee or matcha, drink a pint of warm water first. My husband is so used to this when he makes coffee he pours me a cup of hot water from the kettle so I can start sipping while the coffee brews. Good man!

• Fill up a pitcher with the full amount of water you are aiming to drink in the day and pour it into you glass/water bottle throughout the day. Make sure the pitcher is empty before you go to bed. Extra motivation to get it in early because you know what late evening water means…middle of the night wake ups to pee—no fun!

That’s it. Nothing revolutionary. If you like your water cooler, drink it cool but maybe skip the ice, which can put out your digestive fire. I have more trouble getting enough in in the winter because I prefer it warm so I’m always filling up my glass with half cool and half freshly boiled water. You do you. But make sure that means drinking enough water in your day. Tag your bestie that’s always looking out for your hydration! And stay tuned for more hydration tips in the next few days.

Flower Essences for Emotional Support

My mentor once told me if had to choose one of our tools as naturopaths to bring to that theoretical deserted island, it would be flower essences. He felt they made the big shifts in patients to allow for the grounding force needed to heal. I love, love using these powerful little gems to meet exactly what patients are going through emotionally and in that big-life-lessons sort of way that only the energy of flowers can touch.

To make a flower essence, the blossoms are selected at the peak of bloom and with the highest respect for the plant as well as the rhythm of the Earth. The flowers are placed on the surface of a bowl full of spring water and left so that their energy of the flower is transferred to the water. The water is then preserved with brandy and diluted into individual blends. I often have patients write an affirmation on the bottle as a reminder with each dose. People are generally very good at remember to take them because they make them feel so good!

It’s not just about selecting a remedy to ease anxiety or to support a new mom, but about how that individual is manifesting the experience in the own unique way. There’s a flower that captures that imprint and we can use it to unlock the potential for easing resistance to whatever is coming up. I feel that’s so much the thing that leads to healing. Surrender, learn, surrender some more.

When I think about flower essences (and homeopathy, for that matter) I really love the system because it honors the unique individual while reminding us that we are not alone in the things that we feel. There are themes developed by and for the many that came before us and those that exist among us and that notion is something that also links us across time and humanity. There is only one you but your challenges are also shared by others and that has always been so.

There’s comfort in that, I think.

Weaning and How to Make the Transition From Breast Feeding As Smooth as Possible

Ooof.

All the feels about this one. I wanted to share a little about what I’m experiencing in deciding to wean my girl and some of the things we’re doing to make the transition as smooth as possible. For some people weaning is a choice and for others it’s just how things happen and there’s surrender to the experience no matter how it’s done.

I’ve been feeling myself need myself more and more these days and next weekend I’m headed out of town to support my mama through a not so fun medical procedure so I’m leaving the babe at home. At first I thought I’d pump but I’m actually really bad at pumping (can’t seem to let down) at this point in my nursing career so it also may be presenting a natural situation for this phase of our relationship to end. I’d originally hoped she’d just lose interest and eventually, she would but I’m also realizing that it’s also good mothering to understand when I’m ready and that time feels like now-ish.

I decided to slowly cut out feedings because “cold turkey” felt like it might be dramatic for the both of us. For the second nursing (usually after a nap or when I get home from work), I started giving her a homemade banana, almond cashew milk smoothie that we also called “milk” (hey, milk mustache girl ). That, paired with a little redirecting, walks and cuddles worked pretty well. Today, after a week of 2 feedings, we woke at a friend’s house with a “puppy” (all dogs are puppies in our world) and when she asked for milk I asked if she wanted to go see the puppy instead. She was sold. And next week, when I’m gone, I presume she’ll easily transition to no milk at all. Though she could easily prove me wrong (wouldn’t be the first time).

I’ll miss the sweet experience of nursing my little lady (I feel the emotion even as I write this) but if I’ve learned anything in parenting, it has been that the only constant is change and there’s a bittersweetness every step of the way.

If you have anything to share about your weaning experience (or questions), please get in touch!

Feeding Your Baby

Deciding when, how and what to introduce solid food-wise to your baby can feel like big decisions. Here’s are some key guidelines to keeping it simple, healthy and realistic.

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When

Start looking for key signs of readiness in your child, such as teeth and the ability to sit on their own. If your babe is starting to show interest in food, like reaching, opening their mouths and looking like they want to have a bite of what you’re eating, it’s also a sign of readiness. These things generally start to show up somewhere between 5 and 7 months of age. That being said, I know kiddos that don’t get teeth until they are 16 months or more so you don’t need to have all these things in place in order to start solid foods.

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What

A focus on nutrient-dense foods, just like for you, is key when choosing what to feed your child. They don’t eat that much so making sure the food they are consuming is full of minerals, fats, protein and vitamins is extra important. I advice avoiding grains until a baby is at least one year old because kids don’t start producing amylase until they’re a little older, which means there is a chance that grains won’t be properly digested, which could lead to allergies or digestive issues. As foods are introduced, look for changes in stool consistency, a red ring around the anus and skin changes, such as eczema, rash, etc to determine whether a food is well-tolerated or not.

Here’s a list of some of my favorite foods to start introducing:

• Avocado

• Egg yolk (eggs are a common allergy but the yolks tend to be less of an issue)

• Bone broth

• Banana

• Pates and organ meats

• Sardines

• Roasted and mashed vegetables such as winter squash and carrots. Mashing with bone broth and/or some grass-fed butter or coconut oil is a great way to add healthy fats

Many kids love flavor so don’t be afraid to add simple spices like mild curry powder, cinnamon, ginger and some sea salt. If it tastes good, they are much more likely to be interested in eating it.

A note on dairy: Cow’s milk dairy is often an issue for people of all ages so caution in introducing it. I prefer fermented dairy such as cheese and yogurt to straight milk. If a child is eating the foods above and still having breastmilk (or formula) they will be getting the nutrients they need without the dairy. That being said, you’re welcome to try including dairy products and if you decide to do so, I like it to be organic and full fat. Goat milk is a great option and is often better tolerated than cow’s milk dairy.

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How

There are two major schools of thought around what format to introduce foods. Baby Led-Weaning (BLW) and purees/mashed food. Each has their pros and cons and I think both lead to healthy, well-fed babies when the food quality is the main focus.

Baby Led-Weaning (BLW): Large chunks of food are given and the baby is able to gnaw on the food, helping them to learn the need for chewing. I think this is a great thing to try and it can also be really messy. Food generally ends up all over the child and the high chair. There is often some amount of choking involved in the early days as well as babies learn the need to break down the food, to some degree, in order to be able to swallow it. That can be scary for some parents and knowing that is important in order to be successful and have it be the right fit. I recommend parents do some more reading about this method if they’re interested in having it as an option for the baby.

Purees/mashed foods: This is where the parent breaks down the food mechanically before offering it to the child. That can be done with a blender, food processor, or in some environments, the parent pre-chewing meats for their baby. Parents have been doing this for their babies for thousands of years so while it might not be super socially acceptable these days, it’s a great and efficient way of making particularly meat the right consistency for a baby to eat. Additional benefits of this is that the enzymes present in the parents mouth help begin to break down the food for the child. That being said, kitchen devices can also absolutely be used and then the baby is spoon fed by the parent. In this case, the baby has to be willing to be fed, which sometimes is the case and sometimes isn’t.

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Like most things, I think experimentation and getting curious is the way to go when introducing solid foods to your baby. It can feel overwhelming at times but soon enough you’ll find what works for you and your family. Try not to be too attached to how much food your baby eats before his/her first birthday as it’s just a time for trying new things. Most of their nutrition should still be coming from breastmilk or formula until that time. Keep offering foods even if they don’t accept it the first time as it can take up to 15 tries for new flavors to be welcomed. And as always, your intuition is your best guide.

Chicken Liver Pate

Liver is one of the most nutrient dense foods out there! Full of B-vitamins, minerals, and protein, it’s a superstar food to include on a weekly basis. If you naturally love liver, I’m jealous! Pate and hiding it in meatloaves or other dishes is the only way I find it palatable. Most of the time, I’ll even buy the pate because I’d rather not prepare it myself. Or, at least that used to be the case. Enter this recipe. For whatever reason, I have no problem cooking up this pate and eating it straight away. It was even delicious warm. I know, I wasn’t expecting that either. I hope you love it as much as I do!

Chicken Liver Pate

1 pound chicken livers, preferably pasture raised
1 shallot, minced
1/2 cup butter, divided
1/2 cup red wine
4 cloves roasted garlic*
1 teaspoon dijon mustard
2 sprigs fresh thyme
1 sprig rosemary
1 tablespoon lemon juice
sea salt

Method
1. Melt 2 tablespoons butter in medium-sized skillet over medium heat. Add chicken livers and shallot and cook until browned.

2. Add red wine, roasted garlic, dijon, thyme & rosemary to the skillet and cook until most of the liquid is gone. Add lemon juice.

3. Transfer liver mixture and butter to a food processor and process until smooth. Add sea salt to taste.

4. Store in airtight container in refrigerator for up to one week. I usually freeze half the mixture in smaller mason jars.

Serve with almond flour or flaxseed crackers, apple slices, salami & raw cheese. Also delicious heated in pan with steamed or roasted vegetables.

*Roasted garlic: Preheat oven to 400 degrees F. Take a full head of garlic and chop about a 1/2-inch off from the top. Drizzle exposed cloves with olive oil and wrap the head of garlic in tin foil. Roast for 30-40 minutes.

Wander Well City Guide: Bend

Whether you’re a local or visiting, Bend has a lot to offer when it comes to offering nourishing food and services that have your health in mind. Here’s a list of my favorite places in town to eat and spend time.

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Restaurants & Cafes

Lone Pine Coffee Roasters
845 Tin Pan Alley, Bend, OR 97703
My all time favorite coffee shop in Bend. Tucked away in Tin Pan Alley downtown Bend, these guys not only roast the best coffee but also use locally-sourced non-homogenized, small-batch pasteurized milk from Gary’s Meadow Fresh. If you don’t do dairy, they also make homemade cashew-almond milk for their drinks. So good! Their vanilla-bean whipped cream is also whipped by hand, so extra style points for that too. Lone Pine is definitely worth a stop if you drink coffee. Even their decaf is delicious.

Jackson's Corner
Westside: 845 NW Delaware Ave, Bend, OR 97703
Eastside: 1500 NE Cushing Dr., Ste #100, Bend, OR 97701
Jackson’s Corner was actually the first place I worked when I moved to town in 2009. They do an amazing job sourcing ingredients from local farmers and producers. Their fresh salads and pizza are the best in town. All the wheat-based products they make are made using organic, locally sourced grains and the breads and pizzas are also sourdough. They have both an Eastside and Westside location that are super family friendly and they make amazing seasonal specials that rotate weekly.

123 Ramen
1289 NE 2nd Street, Bend, OR 97701
This is a little tucked away ramen shop that is definitely worth seeking out. There are generally 3 ramen offerings and several other seasonal menu items that seek to capture the products that Central Oregon has to offer in the moment. Hyper-seasonal and seriously delicious, the ramen broths are true bone broths and organic wheat noodles or yam noodles are available. If you’re not feeling ramen, you cannot go wrong with any of the special menu items which are often salads or other wholesome bowls. Follow them on Instagram to be notified of any upcoming special events and brunch pop-ups too.

Fix & Repeat
55 NW Arizona Ave, Bend, OR 97703
Located in the hip and happening Box Factory, Fix & Repeat is a beautiful plant-based restaurant offering organic juices, smoothies and various acai and macro bowls. I love the Rice Bowl with brown rice, black beans, sweet potatoes, avocado, walnut pesto, kale, basil Mama Lil’s peppers and a cashew cream sauce. Yum! I also like that most of their smoothies include healthy fats like coconut milk, cashew and avocado rather than just fruit and greens. They have a generally fun vibe and a nice patio in the summer months.

Sunny Yoga Kitchen
2746 NW Crossing Dr., Ste 120, Bend, OR 97701
SYK is sometimes a restaurant and sometimes a yoga studio and as strange as that sounds they do a wonderful job with both. The restaurant sources a majority of their produce from local farmers and creates delicious bowls, veggie burgers and tacos as well as fresh juices and salads. The Pork Tacos and the Sunny Burger are my favorites! If you’re into a yoga class followed by breakfast, you’ll really be making the most of this sweet stop.

Scoutpost
310 SW Industrial Way, Bend, OR 97703
This food cart is located outside of Spoken Moto (where you can bring your food inside if it’s cold outside) and they have amazing grass-fed burgers and pasture-raised fried chicken sandwiches. I always order my burger bunless and it comes served over fresh mixed greens to make a super satisfying lunch. They usually have a really good salad offering with ingredients that cycle with the seasons. I don’t eat at a lot of food carts but this one is always reliably delicious and does a great job with ingredient quality.

Plantd
1900 NE Division Street, Bend, OR 97701
Fairly new to the Bend scene, this plant-based cafe has an incredible menu full of nourishing gluten-free and vegan options. Love salads and bowls full of veggies? Or an occasional gf/v pastry? This is the spot! Despite the slightly industrial location, this cafe is a little haven with a lovely little patio to enjoy your meal. 

The Humble Beet
1124 NW Newport Ave, Bend, OR 97701
The Humble Beet is in the old Devore’s Good Food Store on the westside. While so many people were sad to see Devore’s close, there is so much to be excited for in the new ownership and vision of what The Humble Beet is doing. With beautiful organic and locally sourced produce, a coffee shop, groceries, as well as many of the old favorite grab-n-go items in the coolers The Humble Beet is offering many reasons to stop in. Their prepared foods are all non-GMO and moving towards using all organic ingredients. They are also in the process of finding the most sustainable to-go and prepared foods packaging solution available (think Pickathon Music Festival token program).

Spork
937 NW Newport Ave, Bend, OR 97701
Spork is a solid choice and has many gluten-free options and with a focus on a diversity of global street food, there is something for everyone. My top three favorite menu items are the Lomo Saltado, the Thai steak salad and the fried chicken (always gf). The vegetables curry is also delicious and perfect for a cold winter day. Expect a line because this is a popular spot but it’s almost always worth the wait.

Deschutes Brewery Bend Public House
1044 NW Bond St, Bend, OR 97703
A Bend staple, Deschutes does a really good job with their food menu. All the potatoes for their fries come from Casad Family Farms, their beef comes from cattle fed some of the spent-grain from the brewery & much of their produce comes from local CO farms. They also bake all their own bread and make everything else from scratch. That’s pretty amazing for such a large volume restaurant.

Pure Joy Kitchen
519 NW Colorado Ave, Bend, OR 97701
Pure Joy is located in the same building as Cafe of LIfe chiropractic office and has an extensive and thoughtfully created smoothie list and menu full of plant-based and keto-friendly items.

Boone Dog Pizza (Sisters, OR)
223 East Hood Ave, Sisters, OR 97759
This is another amazing cart worth mentioning. These guys are parked at Euro Sports in Sisters, OR. They also make sourdough crust pizza and frequently change their toppings to reflect the season’s abundance coming out of the local farms in the area. Also offering salads, eaters working with special diets are also sure to be pleased.

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Food Shopping & Sourcing

Bend Farmer’s Markets & Northwest Crossings Farmer's Market
Downtown: Brooks Alley behind the Tower Theater, Bend
Eastside: Whole Foods East Lot, Bend
Northwest Crossings: Northwest Crossings Drive
Wednesdays (2-6pm) in downtown Bend, Thursdays (2-6pm) on the eastside or Saturdays (10am-2pm) in Northwest Crossings, these two markets offer wonderful products grown and made in Oregon. The Wednesday markets is more geared towards food products and the Saturday market has a blend of food, crafts, music and prepared food
vendors.

Central Oregon Locavore
1841 NE 3rd St, Bend, OR 97701
Self-described as an indoor farmer’s markets, Locavore stocks locally-made/sourced products from a variety of farms and craftspeople. Lovely produce and a wall full of freezers holding thoughtfully-raised protein mean you can be sure what you’re buying is of the highest quality. This market also offers a membership program and community events, such as a weekly breastfeeding support group for local mamas.

Agricultural Connections
Online & Pick-up at Central Oregon Locavore (see above)
Agricultural Connections is an online farmer’s market and year-round CSA. You can sign up for weekly produce boxes to be picked up at Locavore and there are many other products that can be added to your order each week, such as meats, eggs, dairy and select additional produce. I love this option for when the farmer’s market isn’t running and they offer several sizes of produce boxes to suit your family’s needs. I love that you can place an order each week or sign up for a subscription that can be cancelled anytime in case you’re heading out of town or want to take a break for a bit.

Paradise Produce
1234 NW Galveston Ave, Bend, OR 97701
Love this produce stand just outside of Primal Cuts Meat Market. They have a mix of homegrown produce as well as locally and globally sourced products to fill in the gaps. Open all week, it’s a great option if you want to grab some seasonal produce as well as some bananas and citrus but would rather avoid heading to the grocery store. I also love that it’s outside and they’re always playing reggae.

Natural Grocers
3188 N Hwy 97, Bend, OR 97701
Most people are familiar with this grocery store for their affordable organic options. Their produce is also generally fresh and pretty reliable in terms of consistency and quality. I love that they keep the nuts and seeds in the refrigerator but I do with you had the option to fill your own container for their bulk goods.  They have great sales and a nice list of events featuring local wellness experts throughout the year. Check their website for current offerings.

Whole Foods Market
2610 Highway 20, Bend, OR 97701
Just included this one for the sake of completeness. The Bend location does a pretty great job of supporting local businesses and sourcing from local producers. They've also partnered with Bend Farmer's Market to host the Eastside market, which is a great thing for that part of town. 

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Healthy Shopping

Fettle Botanic Supply & Council
19570 Amber Meadow Dr #120, Bend, OR 97702
When I moved back to Bend, I thought to myself "If only we had an herb shop." And then the best possible herb shop opened a few months later. Thank you, Universe! The location is a touch outside of downtown but completely worth the drive if you're looking for bulk medicinal or culinary herbs, teas, tinctures, soaks, balms, etc. They carry tea ware and books and some other lovely gifts as well. Some of my favorite products are the teas, tinctures, soaks and balms for new mamas. Check out their events for free classes
by local practitioners too!

Wren & Wild
910 NW Harriman St, Bend, OR 97701
This place is wonderful if you're in transition, or fully transitioned, into clean skin care and beauty products. They carry some of my favorite products like hair products by Innersense Organic and mascara by TrueGlue. The items they carry are sure to be healthy for you and healthy for the environment and their staff is a wealth of knowledge for helping you select products for your unique needs.

Angelina's Organic Skin Care
838 NW Bond St #1, Bend, OR 97701
Angelina's has been around for a long time, making organic beauty products that work. I love their Rose & Cardamom Cleanser and their Skin Doctor Hand Salve. I haven't yet tried their Ayurvedic line of products but they might be next on my list. Check out their shop if you're cruising around downtown.  

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Self-Care

Anjou Spa
1835 NW Pence Ln #120, Bend, OR 97703
Just walking into this spa you'll immediately feel relaxed and pampered! They use top of the line skincare products and have a full menu of services to choose from. I love their hot sand room that is the perfect thing on a cold winter day! You can drop-in for just a "Heat & Steam" or check out their membership options if you're local. It's such an amazing deal that'll help make sure your self-care happens on the regular!

McMenamins Old St. Francis School
700 NW Bond St, Bend, OR 97703
The soaking tub at McMenamins is an apres ski favorite in town. For that reason, it's often packed but totally worth making happen if you can. The open ceiling allows for peeks of sky through the steam and magical snow fall if you time it just right. At just $5 a soak, this is a water treatment at it's most affordable. It's worth noting that the water is chlorinated, if you're sensitive. 

Barre3
70 SW Century Dr, Bend, OR 97702
If you're looking for a Barre class of haven't yet tried it, Bend's Barre studio is the place to go! The body positive message and balanced, functional work out is often just what a lady needs. I also love that workouts are just an hour, making them really easy to work into a day. They have a super sweet new mama special, $3 childcare and often pair with Athleta in the Old Mill offering occasional free classes throughout the year. 

The Yoga Lab
550 SW Industrial Way #170, Bend, OR 97702
Owned by longtime Bend yoga teachers, Ulla, Aleta and Rebecca, The Yoga Lab is one of my favorite studios in Bend. The teachers are amazing and they do a great job of offering a variety of classes in a super welcome atmosphere. In addition to her alignment-focused and thoughtfully sequenced classes, Ulla also offers classes appropriate for those who have experienced Traumatic Brain Injury (TMI).

Groove Yoga
1740 NW Pence Ln, Bend, OR 97701
I don't make it to Groove often because they are located on the other side of town from where I live but I try and make it to as many of Cynthia LaRoche's Tuesday Rejuvinating Groove classes as I can. They are pure magic. Shanan Kelly is another one my favorites. Check out their extensive workshop offerings as well - they always have fun things going on. 

Tula Movement Arts
2797 NW Clearwater Dr #100, Bend, OR 97703
Tula is fairly new to the Bend scene and is tucked up in Northwest Crossings. The warehouse space housing their studio is beeee-utiful. They offer all kinds of classes from Aerial Yoga to Baby & Me, acrobatics, hula hooping, and so much more. Also, look out for their open studio times if you're looking for more self-directed movement. There really is something for everyone. I personally went for the Baby & Me classes and it was such a great way to connect with other moms and get out of the house with my babe in the early months. Also highly recommended is the big pile of bean bags of various sizes and shapes for lounging. Not to be missed!

Painting by Sheila Dunn

Boosting Progesterone Naturally

So maybe you've been tracking your cycle and you notice you have a short luteal phase, which is generally less than 10 days between ovulation and bleeding time, or you just had your progesterone tested and it came back low. It's possible your doctor recommended progesterone cream and maybe you're looking for other ways to increase your own production of progesterone. Here are my top progesterone production boosting tips!

Natural ways to increase progesterone production

1. Get better sleep

Getting good rest is not entirely specific for increasing progesterone levels but it is important for allowing your body to heal, period. So, sleep is an important place to start if you're experiencing any kind of imbalance and this should be the number one focus before implementing other kinds of supplementation. Sleep issues can stem from an overexcited nervous system, liver stagnation, adrenal imbalance, poor sleep hygiene, or many other reasons and if the reason you're not resting well is unclear to you, I encourage you to work with someone to figure out how to help you figure out what is preventing you from sleeping well. 
 

2. Eat more cholesterol & fat

Progesterone is one of several hormones produced from cholesterol. While not everyone absorbs large amounts of cholesterol from their diet, consuming enough cholesterol and fat is important for hormone balance and the integrity of your cells walls and therefore tissues. Fat is also important for blood sugar balance and insulin resistance, which plays directly into the health of your hormones. Make sure you're looking towards high quality sources of fat and cholesterol, such as egg yolks, avocado, coconut, pasture-raised, 100% grass-fed animal meats and fats, sardines, wild salmon, anchovies, and oils from things like olive, coconut, avocado. 
 

3. Castor oil

The liver processes all of our hormones and helps clear excess hormones from the system. Excess estrogen can contribute to progesterone deficiency and topical castor oil packs are a great way to help support the liver in clearing the extra estrogen. Symptoms of estrogen excess include breast tenderness and fluid retention, often seen just before your period starts. Estrogen disruptors are very present in our environment in plastics and many skincare products and can also be caused by excess abdominal fat and blood sugar imbalance. Daily rituals like castor oil packs on the abdomen are an amazing way to support daily detoxification and promote regular self-care. 
   

4. Seed cycle

If you don’t already have my FREE Seed Cycling Guide, make sure you do that first because it’s where I go in depth into the whys and hows of seed cycling. In its most basic form, seed cycling is when you rotate flax/chia/hemp seeds in the first half of your cycle and sesame/pumpkin/sunflower seeds in the second half of your cycle to support the balance of estrogen and progesterone, which is the foundation for a healthy menstrual cycle and fertility. I often add fish oils and evening primrose oil and sometimes homeopathic remedies throughout the cycle to additionally support hormone rhythms throughout the month. It's amazing how something so simple and cost effective can be so effective in correcting hormone imbalance. 
 

5. Vitamin B6

This B vitamin is essential in the production of the corpus luteum, which is formed in the ovary after ovulation. The corpus luteum then releases progesterone, which is why progesterone is higher in the second half of your cycle, after ovulation. Foods high in B6 include liver, all animal meat, salmon, eggs, avocado and pistachios. I rarely supplement B6 alone and generally recommend a B-complex to make sure those vitamins are being consumed in balance. 

6. Vitex 

Vitex agnus castus, or Chaste Tree, is a wonderful hormone balancing herb for women. It works by increasing Lutenizing Hormone (LH), which is required to stimulate ovulation, which then helps increase the release of production and release of progesterone from the ovaries. Vitex also reduces prolactin levels, which is a hormone that can effect progesterone levels. Just to create realistic expectations, Vitex can take some time to be effective so long-term use is generally required. 

Think you might need more support?

If you think you could benefit from some guidance in working to balance your hormones, improving your fertility, dealing with infertility, PCOS or whatever symptoms you're experiencing that you think may be hormone related, I'd love to work with you. I see patients in Bend, OR and work with people long-distance as well. Click here to learn how to become a patient. 

Photo by Andressa Voltolini

Progesterone Cream for Fertility and Hormone Imbalance?

Progesterone cream is often the recommendation when a woman has low progesterone. It's easy to find over the counter and it makes sense that if you're low in progesterone, it's probably worth supplementing. I like to take a few steps back from that thinking and consider why you might not be producing enough progesterone and start building up the system that way. Let's first take a look at what progesterone does for you body and why it's important.

Progesterone versus progestin

Before diving into what progesterone is, let me first explain what it is not. Progesterone is a hormone produced in your body or produced in a lab from a medicinal herb, generally Wild Yam. Progestin is a synthetically produced compound that is commonly found in hormonal birth control pills and hormone replacement therapies. Progestin does not have the same effect in the body as progesterone. Over-the-counter progesterone creams usually contain manufactured progesterone, not progestin. Got it? Ok, let's move on to what progesterone deficiency might look like in the body.

Progesterone in your body. 

Progesterone is a hormone produced from cholesterol and is important in the second half of your menstrual cycle in order to create the ideal environment for implanting a fertilized egg in pregnancy. It's super important in fertility and also other conditions like PCOS, hypothyroidism, PMS, Hypothalamic-pituitary-adrenal axis dysregulation and many other types of hormone imbalance. After ovulation, the corpus luteum forms in the ovary and starts releasing progesterone. So, if ovulation isn't happening, then progesterone isn't happening so well. Recent research is also highlighting the effects of progesterone in breast, cardiovascular and nervous system health. Needless to say, progesterone is essential to our whole health picture.  

Symptoms of progesterone deficiency

• Hot flashes

• Low libido

• Headaches

• Anxiety and depression

• Irregular menstrual cycles (particularly short luteal phases, which is the time between ovulation and when your period starts)

• Poor sleep

• Thyroid hormone imbalance
  
  Progesterone levels can be measured with a simple test that can be run to see if it is contributing to your symptom picture. Keeping track of your menstrual cycle and when you ovulate is another great way of determining general progesterone status.

Is progesterone cream the answer?

Like I said above, progesterone cream does treat the progesterone deficiency but misses the deeper underlying meaning of why you might be deficient in progesterone in the first place. It might be a lack of nutrients like cholesterol or magnesium in the diet, chronic stress or elevated estrogen. I would much rather see an increase in the natural production of progesterone rather than supplementing, if possible. That being said, if a woman were to not be interested in waiting to increase progesterone levels naturally and is interested in becoming pregnant or becomes pregnant, progesterone cream could be beneficial in maintaining a healthy pregnancy. That might be my one exception. Not my first choice but, there's the ideal scenario and then there's real life, right?

So, what is the best way to increase progesterone? 

If you know you're progesterone deficient, check out my post on ways to increase progesterone naturally. 

If you suspect you may be progesterone deficient and are looking to for a practitioner to help identify and treat the root cause of your symptoms, click here to find out how to become a patient. I work with people locally in Bend, OR and long-distance.

Photo by Nicole Mason

Cauliflower Fried Rice

This is a super-quick and delicious meal if you're looking to pack in a ton a vegetables and healthy fats, while avoiding grains. You don't have to be completely avoiding grains in your diet to appreciate a grain-free meal from time to time and this one is really satisfying and easy to throw together on weeknights, when you're looking for something comforting, yet nourishing.

Traditional fried rice often uses cheap, vegetable oils and is heavy on the rice, which can spike blood sugar and increase inflammation. By using high-quality oils, pastured eggs, and organic produce, this is a really healthy alternative. Cauliflower is full of cancer-fighting properties and helps support healthy detoxification pathways. Dark leafy greens contain folate and tons of minerals. And garnishing with cilantro helps naturally clear toxics and heavy metals from the body. Each ingredient in this dish has a purpose in helping feed you well. Enjoy!

GRAIN-FREE CAULIFLOWER FRIED RICE

INGREDIENTS
1 head cauliflower
4 slices pasture-raised bacon, chopped into 1/2 inch pieces
3 tablespoons avocado or coconut oil
2 cloves garlic
1 inch ginger, peeled and thinly sliced
2-3 small zucchini, quartered lengthwise and sliced
2 cups chopped dark leafy greens (chard, kale, spinach, etc.)
1 cup peas, fresh or frozen
1/2 cup chopped cilantro
Avocado
Cucumber

METHOD
1. Start by cutting cauliflower into florets. Add to food processor and pulse until broken into small, rice-sized pieces.
2. Heat a large sauté pan (preferably cast iron) on medium heat and add bacon. Cook until fat is rendered and add oil, garlic, zucchini, riced cauliflower to the pan. Sauté until cauliflower and zucchini begins to soften, 5-8 minutes, stirring periodically. Add greens and peas and cook another 3 minutes, until greens are wilted and peas are soft.
3. Serve hot garnished with chopped cilantro, avocado, and cucumber.

Serves 3-4

Grain-free Granola

Granola for breakfast or an afternoon snack in the summertime is such a treat! But un-soaked and barely cooked oats can be tough on anyone, especially folks dealing with any kind of digestive weakness, which is common in chronic illness, pregnancy, and many functional health issues. I replace rolled oats with flaked coconut and came up with this grain-free granola recipe that will make your house smell amazing and keep your tummy happy. Plus, by ditching the oats, and adding extra nuts and seeds this granola is full of healthy fats, protein, vitamins and minerals. By using soaked and dehydrated or sprouted nuts and seeds, digestibility and bioavailability will be even greater.

I love this recipe for my patients working to reduce inflammation as well as those looking for a quick, healthy option that will leave them feeling satisfied until the next meal. I like to serve this with homemade hemp milk (but any milk will do) and fresh fruit. I also like to add the appropriate seeds for the phase I'm in for a simple way to keep up my seed cycling. 

GRAIN-FREE GRANOLA 

1.5 cups unsweetened coconut flakes
2 cups slivered almonds
1 cup raw pecans (soaked & dehydrated, if possible)
1 cup raw walnuts (soaked & dehydrated, if possible)
1 cup sunflower seeds (soaked & dehydrated, if possible)
1 cup pumpkin seeds (soaked & dehydrated, if possible)
1/4 cup hemp seeds
1/4 cup chia seeds
1/4 cup ground flaxseed
2 tsp ground cinnamon
1/2 tsp sea salt
2 tbsp coconut sugar
1/4 cup coconut oil or ghee
1/4 cup maple syrup
1/2 tsp vanilla
1/2 cup dried apricots or figs, chopped
1/4 cup unsweetened dried cherries or cranberries

Preheat oven to 325 degrees F. Mix coconut flake, almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, flaxseeds, cinnamon sea salt and coconut sugar in a large bowl. Melt coconut oil in a small saucepan over medium-low heat. Once melted, add maple syrup and vanilla.

Add oil mixture to the bowl with nuts and seeds and stir to evenly coat the nuts and seeds. Pour mixture on to a rimmed cookie sheet and bake for 25 minutes, or until lightly golden brown, stirring once or twice during the baking time. Remove the cookie sheet from the oven and let cool without disturbing. Once cool, mix in the dried fruit and transfer to glass jars for storage. Will keep 1-2 months, but it probably won't last that long.

Makes about 2.5 quarts of granola.