Double Chocolate Chip Seed Cycling Bites

Decadent little chocolate bites that taste like an indulgence, but are actually helping me support my cycle and balance my hormones at the same time? Yes please!

Let’s talk about seed cycling…

Seed cycling is a natural and fairly inexpensive way to support the female hormones that fluctuate throughout the menstrual cycle. It involves rotating different seeds (pumpkin, flax, sesame & sunflower) between the first and the second halves of our cycle to support hormone balance, help relieve period pain & PMS symptoms like headaches & bloating, stimulate ovulation & increase fertility. It can even help support your body through conditions like ovarian cysts, PCOS, and endometriosis.

The goal is to balance two hormones that help regulate the menstrual cycle: estrogen and progesterone. Seed cycling focuses on estrogen in the first half of the cycle and progesterone in the second half.

How does it work?

During the first phase of your menstrual cycle (days 1-14) estrogen levels begin to rise and steadily increase up until ovulation. This is a good thing, but unfortunately, thanks to the hodge podge of modern day stressors like sugar, processed foods, caffeine, alcohol, toxins, stress, etc., that directly effect estrogen levels, we are more likely than ever to be faced with estrogen imbalances.

Pumpkin + flax seeds are full of phytoestrogens, known to help balance estrogen levels. Hormones work in harmony with one another, so, when estrogen is balanced, it can help regulate other important hormones too.

During the second phase of your cycle (roughly days 15-28), estrogen along with lutenizing hormone (LH), follicle stimulating hormone (FSH) and testosterone begin to drop as you move towards menstruation. Meanwhile, progesterone is steadily rising in preparation for potential pregnancy, before falling pretty abruptly towards the latter part of this phase, right before menstruation. During this time, healthy progesterone levels are important. Low levels of progesterone can lead to PMS, irregular cycles, and fertility issues like challenges with getting or staying pregnant.

Sesame + sunflower seeds are up next. Sesame seeds are abundant in zinc, which supports progesterone production. Additionally, they are rich in lignans which help block excess estrogen, along with various other benefits, such as reducing inflammation. Sunflower seeds provide selenium, promoting liver function and aiding in the elimination of excess estrogen. They are also a good source of vitamin E, which stimulates progesterone production.

How to seed cycle.

Each day during phase 1 (Menstrual & Follicular) consume 1 tbsp each of freshly ground pumpkin + flax seeds.

Each day during phase 2 (Ovulatory & Luteal) consume 1 tbsp each of freshly ground sesame + sunflower seeds.

Adding these seeds to your meals is easy! Try

• Adding ground flaxseeds to a smoothie, or topping a smoothie bowl with pumpkin seeds.

• Sprinkling flaxseeds over a bowl of oatmeal or yogurt.

• Add pumpkin, sesame, or sunflower seeds to a salad.

• Mix pumpkin or sunflower seeds into your favorite DIY granola.

• Roast pumpkin seeds and carry some in your bag for an on-the-go snack.

And of course, making these indulgent chocolate chocolate-chip seed cycling bites! One batch will provide you with a full serving of pumpkin + flax seeds for all 14 days of the first phase of your cycle.

You can also swap out the pumpkin + flax in this recipe for equal amounts of sesame + sunflower seeds, and make this recipe for the second half of your cycle, too.

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Follicular Phase Seed Cycling Balls

Yield: 14

Author: Danica Mills, NTP

Prep time: 10 MinTotal Time: 20 MinTotal time: 30 Min

These little snacks are an easy & decadent way to get a full daily serving of pumpkin & flax seeds while seed cycling during your menstrual and follicular phases.

Ingredients

• 3/4 cup + 2 tablespoons flax seeds
• 3/4 cup + 2 tablespoons pumpkin seeds
• 10 medjool dates (150g) pits removed
• 3/4 cup grass-fed chocolate protein powder
• 4 tbsp cacao powder, plus about 1/4-1/2 cup extra for dusting
• 1/2 cup + 1 tablespoon almond milk
• 1 tbsp cinnamon
• 2 tsp vanilla
• 1/3 cup mini chocolate chips (I like Enjoy Life mini chips)

Instructions

1. Grind your seeds. Add them to a food processor, blender, or coffee grinder (I recommend having a separate coffee grinder for your seeds than the one you use for coffee) and blend until they are ground into a flour-like texture.
2. Remove the seed flour from the food processor and set aside. Add in your dates and pulse a few times until they're roughly broken down. Add back in your seeds along with the remaining ingredients, except for the mini chocolate chips. Blend for about 30 seconds until a dough forms. Your dough should look a little crumbly, but stick together when you press on it. If it's too dry, slowly add in a little more almond milk. If it's too wet, add more protein powder. Stir in your chocolate chips with a spoon or spatula.
3. Pour your remaining cocoa powder into a small bowl. Form your dough into balls, using a tablespoon or small spoon to help. After each ball is formed, roll it in the cocoa powder to coat it on all sides. You should be able to make 28 balls, each weighing 21 grams. This will make for 14 servings of 2 balls each day.
4. Store in an airtight container in the refrigerator for 14 days, eating 2 balls per day for the first phase of your cycle. Feel free to make an extra batch or 2 and store them in the freezer.

Nutrition Facts

Calories

179

Fat

8 g

Sat. Fat

2 g

Carbs

22 g

Fiber

6 g

Net carbs

20 g

Sugar

15 g

Protein

8 g

Sodium

44 mg

Cholesterol

8 mg

This recipe was made using grass-fed whey protein. Any protein powder should work (pea, whey, collagen powder, etc) but may affect the consistency. Adjust your recipe as necessary. Nutritional information may vary depending on what kind of protein powder you use.

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