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    Home » Hormone Healing

    Hormone Healing

    Hormone Healing Plant Based Vegan Recipe and Lifestyle Meal Plan

     

    Did you know PMS is not normal?

    Your body creates a symptom as a means of communication, to let you know when there’s a hormone imbalance. Think of it as a cry-out for help, to prevent further suffering.

    Often times, we write off PMS as “normal” and just something we have to go through as women, but that’s the farthest thing from the truth. You don’t have to and shouldn’t have to suffer every month from hormonal acne, bloating, mood swings, breast tenderness, weight gain, etc. before your period.

    How do your hormones get imbalanced? While your endocrine system is complex and strong, we live in a world full of endocrine-disrupting chemicals, pesticides, pollutants, processed foods, refined oils, caffeine and sugar (which seems to lurk in everything!). On top of that we’re often stressed, crazy busy and majorly sleep deprived.

    This creates the perfect recipe for hormonal imbalance!

    Which is why I created this ‘Hormone Healing Plant Based Recipe & Lifestyle Plan’. To help young girls and women feel better, get their hormones back to balance naturally without medication, regulate their period, clear their hormonal acne-prone skin FOR GOOD, abolish PMS and feel better all around! I?ve done the research to save you time and headache and in the long run, money.

    I like to think of this plan as the missing puzzle piece to women?s health; a nourishing, cyclical way of living for those who follow a plant based diet, yet want to live a healthy, hormonally balanced life for the long term, accompanied by an easy monthly cycle (it’s easier than it sounds!). By eating, exercising and living with the hormonal fluctuations of each cycle phase, your body is hormonally supported and cared for, in a different way than ever before.

     
    THIS ‘HORMONE HEALING’ PLAN FEATURES:

    • A Lesson on Hormones
    • Detailed Overview of Each Cycle Phase and How to Optimize It
    • 5 Major Lifestyle Components to Heal Your Hormones
    • 9 Essential Skin & Hormone-Supporting Supplements
    • Meal Plan Specifics
    • Daily Guidelines & Reminders
    • 5 Steps to Get Started
    • Food Lists For Each Phase (follicular, ovulatory, luteal and menstrual)
    • Over 50 Vegan and Phase-Specific Recipes (Breakfast, Lunch, Dinner & LOTS of snack options for each of the 4 phases!)
    • Sweet Treat Recipes, for any phase (like Sweet Cinnamon Bombs, Freezer Fudge and yummy Caffeine-Free Lattes!)
    • Different Calendars for Each Phase 
    Hormone Healing Cycle Phases Overview
    Healing Hormone Plant Based Vegan Recipe Meal Plan

     

    Work with your body, not against it!

    $34.99 on sale for 29.99!

    Hormone Healing Plant Based Vegan Meal Plan

    I hope you enjoy this ride to a life with easy periods and no PMS!!

     


    Frequently Asked Questions:

    1.  I?m on hormonal birth control, can I  follow this plan?

    So many of us go on birth control specifically for hormonal symptoms, not knowing that this pill is only putting a band aid on the underlying problem. There is no point in following my Hormone Healing program while on hormonal birth control because unfortunately, you?re not having a real period. If you are on a non-hormonal birth control (like the copper IUD) then yes, you can absolutely follow this plan!

    2.  Can I start this plan while transitioning off birth control?

    Yes! You can start this plan while transitioning off birth control to help ease the transition, lessen your symptoms and help your body get back to balance in less time. Since the pill depletes the body of micronutrients, it?s imperative to re-build your biochemistry and flood your system with specific nutrients (magnesium, zinc and b vitamins, etc). There are different micronutrients we focus on for each phase to replenish your body!  Just follow the steps in this plan, combined with the recipes, supplements and workouts and you’re well on your way to easy PMS-free periods.

    3.  I want to try this plan, but am scared to go off birth control. What method do you follow? What natural contraceptive options are available?

    I track my cycle, cervical fluid and basal body temperature everyday (with the Daysy Fertility Monitor). So when I’m ovulating, I obviously use protection or avoid sex altogether, as ovulation is the only time during the month when we can get pregnant. It’s easier than it sounds and I love being in touch with where I am in my cycle, so I can optimize it with this plan. Otherwise, use a condom (and spermicide if you’re extra cautious)!! There are other natural ways like using a diaphragm or sponge. As long as you are smart, there is no reason to be scared, but they make us scared from a young age so we go on birth control and stay on it for years! I know, I was once on it for ten years too and when I stopped taking it, I felt like myself again.

    4.  I’m going through menopause? Will this help?

    It wouldn’t hurt because the food is all plant based, healthy and yummy (!), but your body is transitioning away from the monthly hormonal fluctuations, so you could be more laid back with the plan and go off of how you are feeling instead.

    5.  Can I use this plan and come up with my own recipes, too?

    This plan is meant to help you and take the guesswork out of coming up with healthy, phase-appropriate, plant based vegan recipes. I think it?s great if you want to combine this plan with your own ideas too!! (By the way, if you do, please send me a picture on instagram!! I?d love to see your creations!!) You will soon be an expert in knowing what the body wants and when. The recipe possibilities are endless!

    6.  I want to follow this plan, but do i have to follow the recommended foods 100% of the time?

    First off, it took me about 6 months to really grasp the whole idea of eating with my hormonal fluctuations. To understand the phase-specific foods and how to integrate them takes time. I started incorporating just a few phase-appropriate foods at a time, with nothing even close to this meal plan to follow – it was hard! That?s why I created this plan. With that being said, I know it?s near impossible to eat only the recommended foods 100% of the time, which is why  you don?t have to. Life happens, parties happen, celebrations happen, and take-out happens!

    So, while the majority of foods should be phase-appropriate, do the best you can by aiming for 70% or more of phase-appropriate foods. Prepare the recommended foods in a way that feels enjoyable to you. For example, if you don?t feel like turning on the oven to roast sweet potatoes in 100-degree weather, maybe grill or steam them instead. Prepare the foods in a way that makes you happy! If a cold green salad doesn?t sound appetizing in the dead of winter, add steamed or cooked veggies and/or grains to it, and make it more appealing to your palate! Eating plant based is a lifestyle, not a diet, and same goes with eating for your hormonal cycle.

    7.  What happens if I eat a food that?s meant for a different phase?

    No worries, it?s okay if a portion of food is meant for a different phase, as long as the majority of food is specific to the phase you?re in! Being human and all, it?s impossible to stick to the recommended foods at all times, just try the best you can. You?d be surprised what the body can make do with, but we want to support it as best we can.

    If I eat something on the protocol for the luteal phase but I?m in the follicular phase, nothing bad will happen, but my hormones are better supported with the recommended foods. Also, this plan syncs up with what we tend to crave, naturally. The first half of our cycles (follicular and ovulatory) include  more fresh, raw and energizing foods, while the second half (luteal and menstrual phases) include more comforting, carb-heavy and grounding type foods. It all makes sense! 


    ** After?purchasing,?an email will be sent within 5 minutes, with the downloadable PDF file, which can be viewed on any device.?You will be sent any updates or changes I make to this plan in the future as well as bonus recipes each month! For any questions at all, please email me, I?m happy to help you on your journey! You can contact?me here?(or email me at theglowingfridge@gmail.com).

    Want to know the best foods for each phase of your menstrual cycle?

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      SHANNON Leparski

      SHANNON Leparski

      Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

      MY NEW COOKBOOK!

      Fertility Prep eBook!

      Fertility Prep eBook!

      The Happy Hormone Tracker

      The Happy Hormone Tracker

      My Book >> The Happy Hormone Guide!

      A look inside The Happy Hormone Guide. The first ever plant-based vegan book for balancing hormones, increasing energy and reducing PMS symptoms. With recipes and lifestyle tips for each phase of your menstrual cycle. #cyclesycning

      BECOME A PRACTITIONER

      HOW TO DETOX FROM BIRTH CONTROL

      HOW TO DETOX FROM BIRTH CONTROL

      NATURAL BIRTH CONTROL

      NATURAL BIRTH CONTROL

      Want to know the best foods to eat for each phase of your menstrual cycle?

      sign up to start eating in sync with your cycle!

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      theglowingfridge

      I’m so proud of The Happy Hormone Tracker and ca I’m so proud of The Happy Hormone Tracker and can’t stop staring at it! 🤩 here is what the inside pages look like. there is also a weekly reflection page that you’ll fill out after each week! you’ll be tracking month and day, cycle day, moon phase, cervical mucus, bleeding or spotting, symptoms, ovulation, pain/cysts and basal body temperature, digestion, overall mood, stress level, libido, sleep quality, supplements, nourishing foods, cravings, movement and lastly workflow or motivation! tracking these things will help you notice patterns. like for instance after ovulation, my mood is super low for a couple days due to the shift in hormones. so I can plan accordingly and know what’s coming! 

what about this tracker makes you excited?! I want to hear your thoughts!! you can preorder The Happy Hormone Tracker on amazon or wherever books are sold! Release date is October 20th 🩸 

#happyhormonetracker #periodtracking #cycletracking #happyhormones
      🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hor 🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hormone Tracker, now available for preorder (on amazon and where all books are sold)!! This is the first-of-it’s-kind, a 90-day wellness journal for monthly cycle tracking that gives women the guidance and space they need. It will help you monitor how nourishment, movement, sleep, supplements and more impact your hormonal fluctuations. You can track bleeding, cervical mucus, basal body temperature, moods and so much more 🩸 it also has a weekly reflection page.

EEK!! I’m so excited because it’s turned out to be absolutely adorable and I can’t wait for you ladies to use it!! all the info is on the blog, including more pictures of the inside!! It’s also besties to my first book, The Happy Hormone Guide 💗 >> theglowingfridge.com 
@bluestarpress // #happyhormonetracker #happyhormones #happyhormoneguide
      tangy + simple cucumber salad >> my latest crunchy tangy + simple cucumber salad >>
my latest crunchy craving! it comes together in 5 minutes and is sugar free. I know it’s super simple but I still think it deserves to live on the blog! I love snacking on it, serving it on crackers or using as a side/appetizer. so much refreshing crunch and salty, vinegar-y taste 🥒🥒🥒 new on the blog >> theglowingfridge.com // link in bio // #plantpowered
      now that I’m studying to become a integrative he now that I’m studying to become a integrative health practitioner, I’ve realized to a greater extent how one way of eating may not be perfect for everyone. how being strictly #plantbased isn’t a top priority for everyone. how different we really are. I’ve recently come to accept this, even though I will promote plant based until the day I die. my feelings have evolved over time. I used to be more pushy and believe my way of eating was the only way! but the reality is, there is no one diet and it’s infuriating when doctors push one diet only! its what works for YOUR body and it can change over time (depending on many factors). while this may upset some people, this will be apart of my job. as a practitioner I will have to meet people where they are at and guide them with an open mind. I can’t assume or expect that everyone will want to be plant based tomorrow! while I can always promote “the more plant foods the better” type of mentality (and I promise you, I will!) there is something called bio-individuality, meaning “there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements”. what I will also promote is intuitive eating and really tuning into what your body wants and needs, and allowing that intuition to sharpen and grow (and hopefully it leads to more plants 🌱😬). doing this takes so much practice… to trust what your body is telling you is hard and confusing in the beginning. I think the change for me was allowing what I wanted to eat at first and it slowly evolved to wanting to choose healthier options because I felt better that way, but also knowing when I need vegan mac and cheese or french fries or ice cream and not making a big deal out of it. and not labeling any food as “bad” but rather just “food”. this didn’t happen overnight though! tell me below - how have you become more intuitive with eating habits? how do you tune in? photo by @sarahiltonphotography & I put a little filter on it 💗 #intuitiveeating
      DETOX: in order to detox and not feel like total c DETOX: in order to detox and not feel like total crap, it’s essential to open up your drainage pathways first. although not glamorous to talk about, this is the most important step for any health protocol. setting the foundation… just like building a house. there are no quick fixes in detoxing! for example: you don’t want to jump into a parasite cleanse but have your detox pathways blocked… this includes making sure you are peeing, pooping, sweating and moving your lymph every single day. and when I say pooping, I mean 1-3 times per day. ideally 2-3 or after large meals. if you are constipated while killing off parasites, you are not going to feel good at all because they need to be eliminated quickly and if not, the pathogens/toxins they release can get re-circulated in the body. take it from me because I didn’t know about any of this while doing a parasite cleanse… I was bed ridden, had fevers, my face broke out, I was puffy and bloated. this was not fun at all! ⁣⠀
⁣⠀
>> So how do you open up your drainage pathways (and keep them open)? ⁣⠀
• proper hydration, ideally with mineral drops⁣⠀
• daily movement to break a sweat (I love using my @higherdose sauna blanket in addition to movement)⁣⠀
• balanced whole food diet: lots of veggies and fruit, fiber from real food, nothing processed, no refined sugar⁣⠀
• bowel moving herbs if you are consipated (bowel mover from Microbe Formulas), coffee enemas, tudca (to keep bile moving, liver support) and include a binder if you use any of these (I like bioactive carbon binders from Microbe Formulas)⁣⠀
- clean products: beauty, skincare, cleaning, etc⁣⠀
- air quality: open the windows, get a @airdoctorpro air filter, plants⁣⠀
- proper sleep: 7-8 hours⁣⠀
- healthy mind: mediation, yoga, breath work⠀
⠀
I hope you find this helpful! Let me know if you have questions below! #detoxprotocol #drainagepathways
      don’t be mad at me 😬😬😬 because you’l don’t be mad at me 😬😬😬 
because you’ll have to make these every week now! #sorrynotsorry // the world has been lacking a proper brownie recipe that’s vegan, fudgy and super chocolate-y!!! if you wanted a cakey brownie you would just eat chocolate cake, right?! I’ve made these 4 times to get the recipe just right. and now it’s absolutely perfect, I promise. taking this very seriously 🤪 making brownies is distracting me from my health complications and the issues in our world, you know?! new fudgy brownie recipe on the blog >> theglowingfridge.com // made with @hukitchen chocolate gems that are the cutest little things and melt into chocolate puddles 🍫🍫🍫 #veganbrownies
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      Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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      MENSTRUAL PHASE RECIPES

      Vegan Tortilla Mushroom and “Mozzarella Cream” Pizza

      Banana Breakfast Cookies (Vegan & Gluten Free)

      Vegan Crockpot Lentil Soup

      Simple Cucumber Salad (Vegan)

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