What is Seed Cycling?

Wednesday, March 27, 2019

What is Seed Cycling and Why Should You Do it?

How Do You "Seed Cycle?"

Seed cycling is when you rotate different types of seeds in your diet to align with the part of your menstrual cycle you are in. In the first half of your cycle you consume seeds which contribute to estrogen production and in the second half of your cycle you consume seeds which are naturally more progesterone producing in the body.

Follicular Phase (Days 1-14)
Starting on Day 1 of your period add 2 tablespoons of raw ground flax seeds or pumpkin seeds to your diet. You can add them into a smoothie, top your oatmeal, or add them to your salad. Everyday until ovulation, you’ll have 2 tablespoons of raw ground flax seeds or pumpkin seeds. You can alternate between pumpkin and flax or have them both, it’s up to you.
If you don’t get a regular period or you haven’t been getting a period, start seed cycling on the first day of the full moon and continue with flax or pumpkin seeds until the Full Moon or 14 days.
Luteal Phase (Days 15-28)
On Day 15 until the first day of your period which is also known as the luteal phase, you’ll want to add 2 tablespoons of raw sesame or sunflower seeds to your diet. You can add them into a smoothie, top your oatmeal, or add them to your salad.
You’re going to continue eating these seeds until Day 1 of your cycle or if you are working at getting your menstrual cycle back, you’re going to eat these seeds until Day 28 or the first day of the New Moon.

Who Should Try Seed Cycling?

- PMS Queens
- PCOS Cysters
- Endometriosis Warriors
- Acne Champions
- Fertility Fighters
- Perimenopausal and Menopausal Mamas
- Anyone looking to take their hormonal health to the next level!

Sowing The Seeds - How Seed Cycling Actually Works

Flaxseeds: high in Omega 3 essential fatty acids and fibre. These seeds help to eliminate excess hormones and wastes, which helps to keep menstrual pain at bay. Flaxseeds also contains lignans, a phytoestrogen that stops your body from producing excess estrogen.

How the flax works: Once you have eaten flaxseeds and it arrives in your large intestine, bacteria gets to work converting the lignans in flax to enterolactone and enterodiol. These go into your estrogen receptors and block them from creating excess estrogen.
Pumpkin Seeds: high in Omega 6 fatty acids and zinc which is crucial for reproduction and healthy immune function. Zinc inhibits 5-Alpha-Reductase which is an enzyme that converts testosterone into it’s more potent and dangerous counterpart dihydrotesterone (DHT), especially important for women who struggle with PCOS.
Sesame Seeds: a rich source of selenium and zinc which helps with progesterone production. A source of Vitamin E which is essential for fertility. Sesame seeds also contain lignans which block excess estrogen. Vitamin E is important in increasing progesterone levels, which is crucial for fertility. Vitamin E also improves luteal function. Sesame seeds are also a rich source of linoleic acid, an essential fatty acid which can convert to gamma linolenic acid, which also helps support a healthy balance between progesterone and estrogen.
Sunflower Seeds: Sunflower seeds are high in Omega 3 fatty acids and lignans which are anti estrogenic. Sunflower seeds important for the second phase of the cycle. Their vitamin E content is what sets them apart from flax seeds. Sunflower seeds contain the same essential fatty acids as sesame seeds which help maintain a healthy balance between progesterone and estrogen.
If you are interested in joining our tribe to support you on your journey of mastering your mindset, trying to conceive, planning for your birth or taking control of your health, please email us at tranquilitybyhehe@gmail.com.
To get a taste of the magic, don’t forget to join our private Facebook, The Tranquility Tribe  and follow us on Instagram at @tranquilitybyhehe!

"Welcome to the Tranquility Tribe"

This was a guest blog written by Elizabeth Raybould, a Holistic Wellness Practitioner and Founder of Fuel Goodness, who helps women balance their hormones and navigate menstruation. 

Advocating For Yourself During Birth

Wednesday, March 13, 2019

Boston, MA, USA

Advocating for Yourself During Birth with HeHe

Hey Tranquility Tribe! This week, HeHe told the story of Caroline Maletesta of Alabama, whose nurses aggressively prevented her from birthing how she needed to, leaving her traumatized and permanently injured. While situations like this are rare and unfortunate, it’s important to arm yourself with information and techniques to advocate for yourself in birthing situations extreme or small.

Things to Know

HeHe wants you to know that it’s rare to not be able to have a choice in almost all aspects of your maternity care! Outside of special situations like having a medical condition that requires certain stipulations, you truly are the person in charge in the labor and delivery room. That’s why it is so crucial to arm yourself with knowledge concerning evidence-based care regarding all sorts of situations that may arise during your birth, so you can walk away from your birth feeling confident and content with the choices you made. Here are some of HeHe’s go-to resources to prepare you for all things pregnancy and birth.


HeHe suggests the following books to open up your eyes about the realities of birth in America and to prep yourself with evidence-based information:

Additionally, HeHe suggests her top 3 favorite books for birth preparation in general:


HeHe knows that for some people, seeing birth up close and personal before the big day can create nerves rather than calm nerves, but suggests these documentaries for those who believe they will find comfort/feel better prepared by watching them!


These websites are all great resources filled with free and digestible information! These websites are the most common websites that HeHe and The TBH Team refers to during their time coaching clients prenatally.
Evidencebasedbirth.com is run by Dr. Rebecca Dekker and she does meta-analysis reviews of topics relating to birth. She takes a topic that her audience has given her and she looks into all the research --the US and other countries, plus far back into history of obstetrics-- and the journey of whatever topic. She also looks at stats and hard numbers birthing people would be interested in such as the rate of Group B Strep in pregnant people and the success rate of using moxibustion as a means to turn breech babies.
MaMa Natural is run by Genevieve Howland and she has articles on anything and everything that you can imagine. HeHe's favorite part? It's as organic and natural as possible within boundaries. The site does have mention of medical help, but you know TBH is in support of medical care when it is necessary. Bonus: HeHe is featured in this article on the mama natural website!
Kellymom.com is an amazing resource for breastfeeding parents! This is site HeHe's go-to for the rules on cleaning breastpump parts and breastmilk storage! Another wonderful resource is La Leche League.
Spinning Babies Again, one of HeHe's staples. This is a major pillar in every birth client's care. You can see HeHe prepping birth clients with SB techniques and helping postpartum women with those same techniques!
And, of course, the TBH blog is a staple resource for anyone trying to plan their birth experience!

Things to Do

HeHe also 5 suggestions on concrete things you can do to be prepared to advocate for yourself and stay in control of your birth!

  1. Research, research, research  HeHe can’t emphasize this enough - start off with all of the resources suggested today and keep delving deep into the parts of pregnancy and birth that are important to you! HeHe suggests even checking out the practices of other countries to see what they do and what their outcomes are - you may be able to incorporate some of those practices into your own birth!
  2. Speak Up Ask all of the questions - no question is too big or too small! Learn about alternatives whenever you can - there are always plenty available and if you have a doula, she has this sort of  information in her back pocket, so use her as a resource!
  3. Communicate with your birth support This includes not only the people who will be in the room when you give birth but also those in your immediate circle that you come into contact with every single week of your pregnancy. Stay control of the energy around you, communicate your expectations for pregnancy and postpartum, and create space away from people who don’t respect your boundaries.
  4. Mind your headspace This one speaks for itself - try your hardest to keep up a positive state of mind. Use intentional language and ask the people around you to do the same. Learn to reframe whatever you can into a positive way.
  5. Be Intentional Be intentional about everything throughout your pregnancy and beyond. Bring intention to the things and people you are surrounding yourself with and the way you practice community. You truly can control your pregnancy and birth experience, you just have to dig deep into the power within you!

Finally, you can truly take control of your mindset by exploring your options when it comes to your birth. Tune in to Episode #37 of The Tranquility Tribe Podcast found on iTunes, Spotify, Stitcher, and GooglePlay.

If you are interested in joining our tribe to support you on your journey of mastering your mindset, trying to conceive, planning for your birth or taking control of your health, please email us at tranquilitybyhehe@gmail.com.

To get a taste of the magic, don’t forget to join our private Facebook, The Tranquility Tribe  and follow us on Instagram at @tranquilitybyhehe!

"Welcome to the Tranquility Tribe"

Written by our Guest Blogger, Lauren Sierra. She is a Senior at Harvard studying Sociology and Public Health. 

17 Date Nights to Spice Things Up in the Bedroom

Wednesday, March 6, 2019

Boston, MA, USA

17 Date Nights to Spice Things Up in the Bedroom

Things could be steamier in the bedroom, ay? Would you believe me if I told you that I get asked about sex all. the. time. From young women who are trying to break through their limiting beliefs about sex to women who are trying to relight the spark after having a baby and sometimes it's moms who are raising multiple kids, being a supportive partner, and haven't had sex in years. 

*moment of silence for all the lost orgasms, take as long as you need, tissues are to the right*

Sex is so important. From an emotional standpoint, to a biological standpoint, to a mental health standpoint, and a physical standpoint. SEX IS IMPORTANT. Even more important is raising sexually responsible and sex positive tiny humans, but that's another story for another day. If you are an adult and you aren't having sex, I want to know why the f*ck not?! "Not having anyone to have sex with" is not an answer, so try again. Get online, order a sex toy that gets you going, and have sex with yourself. Seriously. 

If you are someone in a relationship and not having sex, skuuuuuuuuuuuuuuuuuuurt (insert Cardi B with a Pepsi), shut the front door.  Not only do you have you, but you have another human that you can have sex with and you're not taking full advantage of that luxury?! There's no excuse. Also, another conversation for another day, but we need to flip this script right now. The first step is to find out why, then you need to figure out your goal. Next build that bridge to connect the two. Map it out. This often looks like conversations that need to be had,  fears/worries/concerns/anxieties that need to be worked through, boundaries that need to be set, feelings that need to be expressed, and two people that want to re-spark their sex life. 

If your partner doesn't want to reestablish sex, throw the whole partner out and try again. (somewhat joking, but also not....will you just never have sex again?)

Weekly Date Night or Dinners Around Town?

Nicholas and I are quite nerdy when it comes to going out. We have cool dates, but we also really enjoy geeking out! Our favorite dates are usually things that have variety because we like to geek out over different things or sometimes its for the environment/experience. 

One of the biggest things I can share about using date nights as a way to get the sparks flying is do something new and novel. Use this as an opportunity to push yourselves as a couple to new boundaries. Stop going to dinner and calling it a date night. You have to eat to live. Going to dinner is a great way to spend time together, but spending time together isn't our goal here. We are trying to get the sparks flying and the bed rocking. 

Doing new and novel things on dates often comes into conversation when we are talking about misattribution of arousal. Now, this idea states that the novelty and "excitingness" of a very fun, thrilling, and emotion filled date (think of a first date to a theme park) can cause you to misattribute the oxytocin and endorphin rush as love rather than as what they really are, a thrill. Basically it means that we can believe that emotions stems from a specific source and in all actuality, it isn't the cause of the arousal. 

BUT! When we understand this idea and we are in a committed, stable relationship, we can use this to our advantage! We can intentionally place ourselves in the path of novelty to illicit those same hormones and rushes within our bodies. Since the relationship is already founded in love, it will stimulate an arousal in which you will channel towards your partner. 

Get Jazzy! Get Excited! Get Sexy!

If you are in Boston, these are our favorite date nights and places that we love to frequent! If you are not in the Boston area (or even the US), I hope this list at least gives you a starting point and gets your wheels turning about what you can do as a couple to get back to a fulfilling sex life! 

The Museum of Science- we love to go to the MOS! The exhibits are very cool and it never fails that we learn something fascinating. Plus, it's a nice way for me to see deeper into Nicholas' intelligence. He has so much knowledge that blows me away. I always find myself questioning, "How the heck did he know that?!" For me, intelligence is one of the sexiest traits a man can possess. Check, please! 

The aquarium- we both find the water very calming and I am obsessed with aquariums. They never get old for me and Nicholas is kind enough to follow after me, watching me ohh and ahhh over the same clown fish, hammerhead sharks, and eels. This, too, is just another reminder to speed up my walking and get back home! Who can resist selfless love like that?! 

Ax Throwing- we just did this and it was one of the most fun dates we've ever done! It's competitive, but also active, and hilarious (as long as neither of you have an extensive ax throwing background). 

The Museum of Fine Arts First Fridays- we've never been, but we have friends who have and apparently it's lots of fun! Music, food, drinks, etc. It's on our to-do list! If this doesn't do it for you, check out their other events. We have plans to go one of these days and I can't wait, honestly! 

Top of The Hub- go for dinner, go for drinks, go for just apps! We've done it all. This is a beautiful view and always makes us feel so sensual! It's very upscale and has a dress code meaning business attire. It's a restaurant at the top of the Prudential Center and overlooks the city! It's breathtaking at night--make reservations! 

CandlePin Bowling- This is so fun! It's a pizza place, too, but you can just bowl. The atmosphere is super chill and we love that it is surrounded by other cute stops like a tea shop and a burger joint! 

Regular Bowling- we do this a lot! We love bowling and there's an arcade, too, which can bring a wonderful competitive edge and is the perfect chance to throw in winner's choice of what happens in the bedroom tonight...best two out of three??

Dollar Oyster Night- Yummy, and aphrodisiacs... do I need to explain anything else?! Hello! Here's a great list of places that offer $ oysters! 

Arc4de (pronounced: arcade)- This is a very happening bar in somerville. It's an adult arcade. We also go here often. The drinks are novel and, again, the competitiveness of playing arcade games against one another is just the perfect time to turn things up and get the sparks flying. 

Plant Nite- we did this two years ago and it was a blast. The people were fun and the instructor did not give two sh*ts so it made everything lighthearted and we got extra plants. I killed the plants, but our love survived! 

Browse Eventbrite: like I found this funky, yet intriguing little gem. Could be a bust since it's at a library (what kind of crowd will it be? unpredictable), but also could be so cool because it's at a library. 

X1 Boston- this one is all for thrills! It's a go-kart experience like no other as it's actual F1 formula go-karts! We have tickets and are waiting for an open weekend to go! 

Spa Day- this spa continues to pop up in my search! They have extremely reasonable prices and allow you to relax together as a couple. Not all spas will let it be co-ed relaxing. 

Isabella Stewart Gardner Museum- this, too, continued to pop up into my search, but we've never gone. They have free events and a membership, plus public events on the weekends! 

Improv Asylum- this is, hands down, my favorite date night we do. We are big comedy club fans and laughing is my favorite sport. Improv makes me laugh harder than anything and the folks at Improv Asylum know what they are doing. I've had beer come out of my nose more than once. 

An Escape Room Experience- there are so many to choose from and there are also other companies that do this same idea. Find one that lights you two up and go! This is a great chance to work together as a team to beat the clock and "escape" a themed room! It can be great fun, beware, depending on your communication styles, it can also cause a fight which would accomplish the opposite of what we were trying to achieve. 

Institute of Contemporary Art- every Thursday, 5-9pm, they have a little (free) shindig with food and music and art! Very low key, but takes you out of your ordinary routine. These type of events are great for setting "conversation boundaries" so that you can control the energy. These might look like off limit topics (work, the upcoming move, the stress with your mother-in-law) or topics prompted by future thinking. Here are a few forward thinking prompts. 
  • Picture your life 10 years from now and discuss
  • Would You Rather game
  • Parenting styles for when you have kids
  • Make a bucket list of travel vacations for your lifetime
  • Imagine you found a suitcase of 10 Million Dollars, what do you do? (Turning it in to the police is not a choice) You get to decide if you have to hide it or you are okay to have it. Actually, you get to decide everything else 

Remember, Your Body is Working With You
The biggest key to using date nights as an effective way to keep things spicy is to use the novelty factor as a way to illicit the arousal that comes along with doing something new and thrilling. Remember, your goal is to do activities that make you excited, thrill you, and illicit different hormones than you experience everyday. A dinner at a restaurant you've been to a million times isn't going to do that. 

Be fun. Be adventurous. Be the sexual being that you know you are deep down inside. Ignite that spark and let it burn, sister. Let it burn so bright that people can't help but notice the glow. 

Tune in to Episode #37 of The Tranquility Tribe Podcast found on iTunes, Spotify, Stitcher, and GooglePlay. 

If you are interested in joining our tribe to support you on your journey of mastering your mindset, trying to conceive, planning for your birth or taking control of your health, please email us at tranquilitybyhehe@gmail.com.

To get a taste of the magic, don’t forget to join our private Facebook, The Tranquility Tribe  and follow us on Instagram at @tranquilitybyhehe!

"Welcome to the Tranquility Tribe"

Written by our Guest Blogger, Lauren Sierra. She is a Senior at Harvard studying Sociology and Public Health. 

Making Peace with the Pain of Labor and Birth

Friday, March 1, 2019

Boston, MA, USA

Can You Really Control Pain During Labor and Delivery?

The way one woman births is completely different than any other woman. Even deeper, the way one woman wants to birth is unlike any other, as well. Women will each have their own specific way that they picture their birth going. I challenge you to imagine your ideal birth. I take my clients down specific path ways to explore this side of themselves.

So many things will impact the way you feel most comfortable birthing and I believe that one of those things --and a very big one-- is your relationship with pain. Some of this is out of your control like the way you feel pain and how deep that "feel"is exactly. Your pain threshold will also play a role in this. Finally, until you actually sit and think about pain, your relationship with pain has been determined for you by your past experiences.

With each heartache, broken arm, and nasty rumor, your body learned what emotional pain, physical pain, and mental pain was and it learned quick. Pain is not something your brain will continue to subject you to because continuous pain means death is impending! We want the opposite for your birth. Matter of fact, the opposite is happening. Life is entering--not leaving.

So What Is in Your Control?

Your mindset! Yes, you are totally, 100% in control of your mindset and you get to decide every single step of the way what is happening to you! You get to stay in absolute control as long as you have done the necessary work up front. What is the work you say? Sure! Let's dive in:

  1. What language are you using? Two of the most common problems I see are people self-sabotaging themselves with negative self-talk or they are stuck in the past. Both of these options leave absolutely zero room for whatever you are trying to achieve! Do your words reflect your goal or your struggles? Check yourself before you wreck yourself, sister. 
  2. What stories are you focusing on? If you are focusing on negative stories that end in emergency c-sections and cords wrapped around baby's neck, what the heck kind of message are you sending your uterus? That this is her only option?!  If you are only consuming stories of heartache and loss, you are leaving your body in such a low vibration that no baby will ever want to live there. Seek out stories that light you up, that are positive and share happy endings of miracles and perfect births.
  3. Are you being intentional with picking a team? You deserve the best care. You only get one chance at this birth. You don't want to walk away with any trauma or feelings of regret. You want to know that you did everything you could do ensure your birth was gentle and supported. This starts with picking the team of people that pour into you and support you. This starts with setting hard boundaries around who is and who isn't allowed in your birth room. You don't have any room for anyone to take energy from you.. you'll be birthing a human. You only have room for people who will give you energy and make you feel safe for the birth of your child.
  4. What bullshit answers are you accepting? If you feel the urge to look deeper into a question or probe a little more, do it. If you don't like the answer you've been given, ask around. If you think there must be more options, certainly do your research. Hire a doula. TBH has files upon files upon files of resources for our clients derived from all the questions of all our past clients--can you imagine the knowledge in that? (You can also access this magical knowledge through The TBH Portal)
  5. Are you doing the internal work? So many people don't know what this looks like. This is why I created the TBH Approach. To start, I challenge you to make at least 10 minutes each day, morning noon or night, to connect with your body and baby. I'm talking truly unplug from the outside work, sit in a quiet and calm place, and speak to your belly. Talk to your uterus and tell her all the things you want her to know. Sit and chat with your baby about how you envision your time together on the birth journey going. Sit and connect with your body to let it know that you trust in its power and its ability. Show gratitude and really believe in yourself. You have to believe it so your body believes it. 

So Where Do You Start?

Start with identifying your fears around birth and unraveling how you got there + why you feel the way you do. You need to identify triggers and themes in your past that are associated with painful events so that you can begin to understand the underlying things that may come up on this journey!

Here's a cheat sheet to shifting your inner-dialogue and beginning to bust through the fears that are holding you back in terms of your birth! 

If you are interested in joining our tribe to support you on your journey of mastering your mindset, trying to conceive, planning for your birth or taking control of your health, please email us at tranquilitybyhehe@gmail.com.

To get a taste of the magic, don’t forget to join our private Facebook, The Tranquility Tribe  and follow us on Instagram at @tranquilitybyhehe!

"Welcome to the Tranquility Tribe"

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