Sacred Sarah

12/24/2021

Does this sound like you? 😢

It doesn’t have to be this way!!! 💜

The good news is, feeling horrible at any point in your cycle is NOT normal. ❌

That’s your body communicating with you. Will you listen? 👂

You are beautifully and wonderfully made down to the most minute detail; your menstrual cycle is no exception. 🩸

By honoring the energy you’re in through simple lifestyle shifts and awareness, you can make peace with your period, and have a much happier cyclical experience! 💜



✨Period Peace is going virtual! *2/15/22* Join a community of like minded women and learn how to make peace with your period!

👋 Bye PMS, cramps, back pain, anxiety!

🤓 Discover how to honor the unique gifts of the menstrual cycle to optimize your health and fertility!

From woe😩 to flow 😊✨

DM me to set up your FREE discovery call! 📞

12/24/2021

Never forget it!! 💜

12/22/2021

SAVE this post for later!!💜

The #1 question I get in my DM’s is:

How can I start supporting my hormones NOW? ❓🙋🏻‍♀️

My answer: balance your plate; and aim for three meals a day to keep blood sugar stabilized! Try to eat your first meal within the hour of waking up.
🍽

What: divide your plate into four sections.

Fill 50% with high fiber vegetables
🥬 🥦🥒🍆🫑🌶
These are your dark green leafy veggies, bell peppers, cucumbers, tomatoes, cauliflower, broccoli, brussel’s sprouts, etc.

These vegetables are high in vitamins, minerals and fiber, and low in starch (compounds that break down into glucose and spike your blood sugar.)

Fill 20% of your plate with healthy carbs.
🥔🥕🍠
Think vegetables with higher starch content. Carrots, butternut squash, potatoes, sweet potatoes, etc.

Starch is a type of carbohydrate that your body breaks down into glucose. These veggies have less fiber and more calories then the veggies mentioned earlier. They are also high in antioxidants, vitamins and minerals. Yes we need carbs for a healthy body and mind! In fact, glucose is our primary fuel source the body uses to carry out its functions!

Fill 25% of your plate with protein. 🥚 💪🏼
Aim for about 20-30g at each meal. Vegetarian sources include beans, lentils, tofu, eggs, tempeh, seeds, etc.

Protein breaks down much slower than carbohydrates. Fueling yourself with enough protein will keep you full longer and promote stable blood sugar.

Fill your plate with 5% healthy fats.
🥑 🫒
Think avocado, coconut oil, olive oil and nuts, like almonds and walnuts.

Your hormones are made from fat!!! I repeat: your hormones are made from fat! 💜You also need fats to absorb the fat soluble vitamins A, E, D, and K.

Finally, drink a glass of water about 30 minutes after you eat! 💦



✨Period Peace is going virtual! *2/15/22* Join a community of like minded women and learn how to make peace with your period!

👋 Bye PMS, cramps, back pain, anxiety!

🤓 Discover how to honor the unique gifts of the menstrual cycle to optimize your health and fertility!

From woe😩 to flow 😊✨

DM me to set up your FREE discovery call! 📞

12/18/2021

https://www.sacredsarah.com/post/use-your-cycle-wisdom-to-smash-your-goals

🥳New blog post!! Check it out!!💜

How I used the predictable hormonal shifts throughout my cycle to reach my long term goal of getting into physical therapy school.

12/16/2021

What are your favorite fruits and veggies to enjoy raw?
🍎🍐🍓🍊🍍🫐🍌
🥬🥕🌶🥑🫑🥥🍈

Ovulation is also known as inner summer, and for good reason! ☀️

It is the warmest part of the cycle and is a great time to enjoy lighter, raw meals. Much like you would in the heat of the actual summer season.
🕶 🏖 🌊

I loveeeeee tri-colored bell peppers, kale salads, and mangoes during this phase! 🥭 🫑 🥗 😍



✨Period Peace is going virtual! Join a community of like minded women and learn how to make peace with your period!

👋 Bye PMS, cramps, back pain, anxiety!

🤓 Discover how to honor the unique gifts of the menstrual cycle to optimize your health and fertility!

From woe😩 to flow 😊✨

DM me to set up your FREE discovery call! 📞

12/16/2021

Small actions, consistently, over time lead to massive results for your health. 💜

Great health is cultivated on the daily. 💜

Change your habits, change your life. 💜

Habits stick the more you practice them. 💜

Don’t be discouraged; keep going. Rest is necessary. 💜

What does ‘healthly’ feel like for you? 💜

What small change are you making for your wellness today? 💜

A great place to start could be with boundaries; practice the art of saying no! 💜

12/15/2021

It’s finally here!!!!! 🎉

Period Peace is going virtual! 😍💻

Want to build community with other women? ✔️

Want to learn simple lifestyle shifts and self care techniques for easier periods and to eliminate PMS? ✔️

Want to gain the knowledge they should’ve taught you in your high school health class about your reproductive health?✔️

Want to learn how to sync with your cycle for more energy, confidence, and less stress? ✔️

Want a holistic approach for your period problems? ✔️

Want to ditch hormonal birth control? ✔️

If you answered YES to any of the above questions, send me a DM to set up your discovery call to see if this is the right fit for you! 🥰 📞

I can’t wait to work with you boo! 💜

Isn’t it time to make peace with your period? 🩸

12/15/2021

I had a great time sharing the art of reflexology this past Sunday at ‘A Very Vegan Christmas’ Party! 👣 🎄

Thanks for having me, 💜

And thanks for letting me treat your feet 😘 🦶 🎁

12/14/2021

Estrogen begins to rise after bleeding ends. Adding in lots of fresh veggies and probiotic rich foods during this phase is key to keep this important hormone in balance! 🔑

Gut health and hormone health go hand in hand. Nothing is separate when it comes to the body! 💜

Do you like sauerkraut? 🥬

12/14/2021

Soup is my favorite menstrual phase meal!! 🍲 😍

Take it up a notch by adding in a few strips of kombu! 😍You can keep them in and eat them with your soup, or, discard them at the end like you would a bay leaf. 🌱

Add to beans, stews, and stir fry! Get creative! I love to add them to my big batch of beans I prep at the beginning of the week! 💜

This humble seaweed is extremely nutrient dense, and a great addition to replenish the body while bleeding! 🩸

Have you tried kombu before?

12/14/2021

Love this illustration for eating the rainbow! 🌈😍

What colors are you eating today?

12/14/2021

Kind words from a recent Period Peace graduate!!!
🥰💜 🙏🏼

This particular client wanted to ditch hormonal birth control and get more in touch with the natural rhythms of her body!!! And thats just what she did! She put in the work, stayed consistent, and is now experiencing more peaceful periods!
🩸😍 👏

*shared with permission*

12/09/2021

Use your cycle to plan your schedule! 📆🥰

The main hormones that run the show that is your menstrual cycle, estrogen and progesterone, rise and fall like clockwork every month!⏰

Estrogen and progesterone not only affect the lining of the uterus, but also mood, energy levels, productivity, and social skills. 😕😄🥳😏

As you start tuning into these ebb and flows, it becomes easy to predict what kind of energy you will have in any phase of your cycle, and plan accordingly. ✅

🩸 Menstrual + Luteal: energy is more withdrawn and inward focused. Possibly less desire to socialize. More rest and rejuvenation.

🟢Follicular + Ovulatory: energy is rising steadily. Outward focused. More social and outgoing. Articulate.

Ever since I started using my cycle to plan my calendar, life flows so much easier!!!

Some personal examples of what I do:

Take at least one full day off when on my period. ✅

Practice more self care in my luteal phase. ✅

Plan interviews + public speaking around ovulation. ✅

Try a new activity/network during my follicular phase. ✅

What shifted for me was:
‼️I no longer feel guilty for having to cancel plans!!!‼️
I just plan my calendar with my cycle and schedule days of rest and alone time right in like any other coffee date, business meeting, etc. I also experienced less PMS in my luteal phase. 💜

Do you use your cycle wisdom to plan your schedule?

12/08/2021

🍠 Food prep tip: bake 3-5 sweet potatoes at a time (more if you are prepping for multiple people). Store them in the fridge. Cut them open and reheat in the oven for meals throughout the week.

I love to add them to my breakfast during my luteal phase! 🍠

During the luteal phase, metabolism speeds up and resting cortisol levels are higher compared to the first half of the cycle. This means we are expending more energy during this phase, so we need to eat more to replenish. 🍠

Keeping the blood sugar balanced during this phase, by eating enough and eating often, is key. 🔑

Unstable blood sugar levels leads to more premenstrual tension. 🙁

What are your favorite fruits and veggies? Comment down below! 🥑🥬🥒🍇🍓

12/08/2021

💩matters! SAVE this one for later! 👀

Fiber promotes the breakdown and elimination of estrogens in several ways.🧬

Soluble fiber act as prebiotics to support a healthy gut microbiome. Fiber is food for your gut bacteria! 👩🏽‍🌾

Flax seed, beans, berries, avocado, apples, and whole grains are high fiber foods that are excellent additions to any diet.
🍎 🥑 🍓 🫐 🍛

You can also take a fiber supplement like RenewLife, which contains a soluble fiber blend that’s easy on the digestive tract.

Certain types of bacteria can become overgrown in the gut, leading to an increase in an enzyme called beta-glucuronidase. One way our body eliminates estrogens is to bind them to glucuronic acid for removal in 💩.

But when beta-glucuronidase levels increase, this enzyme breaks the bonds between estrogen and glucuronic acid, leading to reabsorption of the estrogens rather than elimination.

Fiber, acts as a binder. It decreases the absorption of estrogens and improves excretion with regular bowel movements. 💩

12/08/2021

This is your reminder to eat the rainbow!! 🌈 😍
🍎🍑🍌🍏🫐🍆🍅🍍🍋🥬🥑🍓🥦🥥🍈🍊🥒🌶🍇🥭🥕🫑🧅🌱🌿🍠🥔

Rotating fresh fruits and veggies throughout the different phases of your cycle is a great place to begin for 💜

A phrase of mine, that you will hear me say over and over again when we work together, is:

adapt, don’t restrict. ✨

Make your own version of the prepackaged dessert you love, swap out processed sugar/treats for fruit, include more “meatless meals” throughout the week, try one new fruit or veggie each time you go to the grocery, etc. The possibilities are endless. There are tons of recipes available online! Here are a few of my favorites 🌱:




Small changes, overtime, lead to massive results for your health! 💜

Keep going. 💜



📸: ‘17