What’s better than a snack that tastes good? A snack that makes you feel good.

The hormonal fluctuations of a woman’s menstrual cycle are unavoidable, as are the uncomfortable side effects that often come with them. That’s why so many women have turned to seed cycling to help ease their symptoms.

While the concept of seed cycling is far from new, it has grown in popularity over recent years, particularly with women who are coming off birth control. The basics of the practice revolve around a rotating diet of seeds that can help balance your hormones throughout the duration of your menstrual cycle.

This week’s recipe combines the sunflower and sesame seeds that make a big difference during the luteal phase of your menstrual cycle.

Enjoy!

Ingredients

1/4 cup coconut flakes + a handful
1/2 cup sunflower seeds
1/2 ripe banana
1/4 cup cacao nibs
1 T chia seeds
1/3 cup almond butter
1 T sesame seeds
1/3 cup nut milk of your choice
1/3 cup flour of your choice (I used super fine almond flour)

What Is Seed Cycling

The idea behind seed cycling is simple: by eating a mix of pumpkin, flax, sunflower, and sesame seeds throughout the course of your menstrual cycle, it is possible to help balance the normal hormonal fluctuations of your cycle, ease PMS symptoms, and boost fertility.

The seed cycling process follows the two phases of your menstrual cycle, working to balance your hormones as estrogen spikes during the follicular phase and progesterone rises during the luteal phase.

Follicular Phase (Days 1-14)

1-2 tbsp ground flaxseed
1-2 tbsp ground pumpkin seed

Luteal Phase (Days 15-28)

1-2 tbsp ground sunflower seeds
1-2 tbsp ground sesame seeds

It should go without saying that the better you are able to track your menstrual cycle, the easier it will be to manage an effective seed cycling routine. If you need some help with some tracking techniques, check out my blog!

Understanding Your Luteal Phase

The luteal phase makes up the second half of your menstrual cycle (days 15-28). It is during this time that progesterone levels rise to their highest levels of the month, leading to the thickening of your uterine lining in preparation for possible pregnancy.

This is also when a woman is most likely to experience symptoms of premenstrual syndrome (PMS):

Bloating
Headaches
Breast tenderness
Increased food cravings
Mood swings
Libido changes
Trouble sleeping

By introducing a steady diet of sunflower and sesame seeds into your diet, though, you may be able to ease many of these uncomfortable symptoms.

All About The Seeds

Sunflower Seeds

As your body prepares for potential pregnancy, sunflower seeds, which are rich in omega-3 fatty acids, can support your uterus’ health by promoting blood flow to its lining and maintaining the strength of your cellular membranes. Also high in selenium and vitamin E, sunflower seeds aid in progesterone production and estrogen detoxification.

Sesame Seeds

Containing tons of zinc, sesame seeds can help the formation of the corpus luteum, the temporary gland that produces progesterone during the luteal phase of your menstrual cycle.

Instructions

Measure flour, place in a small mixing bowl, and set aside.
Place the rest of the ingredients in a food processor or blender and blend.
Pour mixture into the small bowl containing the flour and mix together thoroughly.
Roll dough into balls and place on a plate or platter.
Optional — roll balls in coconut flakes.
Refrigerate for at least 30 minutes and store in fridge.