Taking control of your hormonal health, the natural way

1. ...taking control of your hormonal health, the natural way. Introducing the fresh new Seed App, the app that let’s you discover simple and natural methods to make real improvements in your health – just like having a personal naturopathic consultation at your fingertips! Created by Belinda Kirkpatrick, a clinical naturopath and nutritionist with over a decade of experience helping women just like you. The following pages give you a sneak peek at just some of the information and recipes in the App. Please visit www.theseedconcept.com for more information or download the Seed app for iPhone on the App Store.

2. 40 MINS 3–4 SERVES content from the Seed App dIN NER Lamb Cutlets with Roasted Veggies & Dukkah super high in calcium 2 bunches of dutch carrots, washed and trimmed 8 brussel sprouts, halved 2 red onions, halved ¼ cauliflower head, cut into small pieces Extra Virgin Olive Oil Salt and Pepper 1 orange, zest and juice Dukkah Lamb cutlets, fat trimmed off 2 tbsp any Moroccan spice mix or Ras-El-Hanout Tips: • Ras-El-Hanout is a famous spice mix - you can find it in most supermarkets • Brussel sprouts and cauliflower are great for balancing hormones and detoxifying your body from excess oestrogen Tahini and Orange dip ½ cup hummus 2 tsp unhulled tahini 2 tbsp orange juice 1 tsp Extra Virgin Olive Oil 1 tsp ground cumin • Unhulled tahini is super high in calcium which is essential for healthy conception • Look for pasture-fed lamb which contains more omega-3 fertility friendly fats Preheat oven to 190º C. On a lined baking try place dutch carrots, brussel sprouts, onions and cauliflower. Drizzle with oil and season. Sprinkle over orange zest. Place in the oven for approx. 25 minutes until lightly crisp and golden. omega-3 friendly fats Drizzle oil lightly over the lamb and sprinkle with spice mix. In a pan, on a mid to high heat, cook lamb 3-4 mins on each size or until cooked to your liking. In a bowl combine hummus, tahini, orange juice, oil, cumin. Mix well to combine. To serve, sprinkle dukkah and a couple of spoonfuls of orange juice over veggies. Visit theseedconcept.com or

3. 10 MINS 1-2 SERVES BREAKFAST content from the Seed App Chia Porridge EXTRA YUMMINESS TIP If you have any left over spiced milk (see recipe in Seed app), add to your porridge for extra flavour with apple 1 small apple, grated ¼ tsp ground cinnamon ¼ tsp vanilla bean paste ¼ cup water ½ cup any milk (coconut is yummy!) 2 tbsp chia seed 1 tbsp LSA (linseed, sunflower and almond meal) Tips: • This gluten free recipe is delicious and satisfying. • Packed with protein, nutrients and antioxidants, this porridge will help keep your blood sugar levels stable and your energy levels high. Add all ingredients to a small saucepan on a low heat, stirring occasionally for 3-5 minutes or until apple is soft and the seeds have swollen. Leave for an extra minute before serving. • Great for sluggish bowels! Add slices of strawberry and a few walnuts on top. Add any additional fruit and nuts you like on top. • LSA and chia is usually found in the health food section of your supermarket or at a health food store. What's so great about Chia? Chia seeds are a nutrient dense food that look similar to sesame seeds but taste very neutral, making them a perfect nutrition boost for any palate. Chia seeds are high in protein, fibre, calcium, magnesium and omega-3 fatty acids in addition to being loaded with antioxidants. A must-have in your daily diet. Packed with protein, nutrients & antioxidants Visit theseedconcept.com or

4. DIETRY ADVICE HORMONAL BALANCE FOD+MORE content from the Seed App DURING YOUR PERIOD Make sure you are drinking lots of fluids (water and herbal teas… not coffee!) to reduce clotting and minimise headaches and fatigue. (Day 1 until the end of bleeding) At this stage, blood loss will require lots of iron rich and vitamin C foods to restore your depleted stores. Excellent food sources of iron include red meat, asparagus, chard, spinach, thyme, turmeric and cumin seeds. Vitamin C helps to increase the absorption of iron and keep the blood vessels strong – good choices include red capsicum, broccoli, strawberries, kiwi fruit, tomatoes and citrus. PREPARING FOR OVULATION (the follicular phase) After your period is over, you are usually feeling pretty good as oestrogen levels rise in preparation for ovulation. If you are trying to conceive loading up on B vitamins, zinc and vitamin C is a must to support the release of an egg and promote implantation. Liver-friendly foods for hormonal support are essential during this time. Bulk up on broccoli, cauliflower, asparagus, brussel sprouts, garlic, cabbage and spinach while avoiding caffeine, sugar and alcohol – these will only add to the toxic load your liver has to process, and we need it in top working condition! It is important to opt for organic fruit and veg to give your liver a break. Remember to be kind to yourself and if you need a treat or indulgence, try a healthy option. (Dietary advice for different times during your cycle) food for your cycle Avoid acidic foods such as caffeine, sugar, processed grains and alcohol which can make your cervical mucus hostile to sperm. Increase alkalising foods such as leafy greens, sprouts and purified water. Anti-inflammatory foods can help to reduce any pain and inflammation. Increase your intake of oily fish such as wild caught salmon and sardines, add turmeric and ginger to smoothies, curries and soups (sprinkle grated turmeric and ginger into your morning omelette for an easy boost) and increase your intake of berries and cherries when in season. If you have been trying to conceive for a while you are probably experiencing an emotional rollercoaster of frustration and disappointment. This is also a time when many women feel hormonally imbalanced, which results in feeling tired, crampy, bloated and moody. Eating to help your hormone balance at different stages of your cycle can make a real difference to these type of symptoms. Good fats are essential for hormone production so adding more good fats such as avocado, wild salmon, sardines, walnuts, chia seeds, coconut oil and fresh (100%) almond milk is a great idea. Avoid all processed fats, fried foods and trans fats. Visit theseedconcept.com or

5. DIETRY ADVICE HORMONAL BALANCE FOD+MORE content from the Seed App pre-menstrual feelings (or the anxiety / anticipation of waiting to do a pregnancy test). Practice lots of self care during this week by not over-committing yourself. Go for regular walks, take a yoga class or spend some time outside in the sun – anything that helps you feel connected and calm, and that supports your body in a healthy way. Supplementation with omega 3 essential fatty acids is also crucial at this time (6g of good quality fish oils daily). Boost your cervical mucus by increasing calcium containing foods such as full fat greek yoghurt (if tolerated), unhulled tahini, hummus, chia seeds, almonds, figs, sardines, spinach, broccoli, parsley and watercress. This is the time to avoid sugar, caffeine and alcohol (if you aren’t already) and keep your blood sugar levels as stable as possible. Do this by eating protein with each meal. Snack when you need to and make sure that you don’t leave long gaps between meals. THE LUTEAL PHASE (usually around 14 days) The first half of this phase is when oestrogen declines and your body starts increasing progesterone production. Exercise regularly and try to get 8 hours of good quality sleep per night. Increase progesterone-friendly foods such as those containing vitamin B6, magnesium, zinc and vitamin C. Increasing warm foods can be great for nourishing your body and soul at this time. Include foods that are well cooked, soaked, stewed, steamed or sprouted. Anything like soups, hearty stews, casseroles, stewed or soft fruits, nut pastes, porridges and well-steamed vegetables. Be sure to include warming herbs and spices such as ginger, cloves, basil, rosemary, fennel, dill, anise, caraway, cardamom, cumin, parsley, mustard greens. warm foods can be great for nourishing your body and soul at this time Increasing leafy greens and orange vegetables (carrots, pumpkins and sweet potato) will balance hormones and support cell division and implantation. Bromelains in fresh pineapple may also help to support implantation while reducing inflammation so maybe try adding pineapple to this delicious green smoothie! (Recipe in app) Herbal teas are great between and after meals, and these days there are so many to choose from, like cinnamon, fennel, licorice, nettle, peppermint, ginger and chamomile, which are all great for warming. Reduce salt in your diet to ease fluid retention, and increase your intake of vegetables – aim for 7+ types of veggies (4-5 cups uncooked) daily during this time. An easy way to achieve this is to double your (vegetable-rich) dinner and take it for lunch the following day. Consider carrot, celery and cucumber sticks with hummus for your afternoon snack attack. Foods to avoid (but which are part of a healthy diet when digestive function is optimal) include: salads (especially uncooked leaves), hard and raw fruits (particularly apples), whole nuts and undercooked vegetables. And as always it is important to drink lots of water – aim for 2 litres daily. Visit theseedconcept.com or The second half of the luteal phase is when many women will begin feeling those

6. GENERAL Tips HORMONAL HEALTH LIFESTYLE content from the Seed App Whenever possible, avoid buying canned foods or foods wrapped in plastic. Make sure you remove foods from packaging as soon as possible. Nix the clingfilm (there are biofilms available) and use glassware for oven cooking. (Note that using microwave ovens is not advised; however, if you must use one, make sure you use only glass cookware.) lifestyle tips for hormonal health Make as much of your diet organic as possible. This will eliminate the toxic, hormone-disrupting chemicals that are sprayed on fruits and vegetables. Organic foods have also been found to contain higher amounts of vitamins and minerals. Be aware that the some commercially grown fruits and vegetables have been found to contain the highest levels of pesticide contamination: spinach, strawberries, apricots, cantaloupe, green beans, peaches, bell peppers, celery, cucumbers, cherries and grapes. It is best to completely avoid these unless certified organic (or maybe try growing your own!). Aim to eat only organic meat, poultry, dairy foods and butter that are free of steroid hormones and antibiotics. YOUR IMMEDIATE ENVIRONMENT, THE FOOD YOU EAT, THE PRODUCTS YOU USE, THE CLOTHES YOU WEAR, ARE AN ECOSYSTEM WHICH CAN HELP OR HINDER YOUR HORMONAL HEALTH. TRY THESE TIPS TO GET YOUR HORMONES INTO TOP SHAPE! Eliminate pesticide, herbicide and insecticide use on lawns and gardens. Even some commercial composts may be contaminated with chemicals. There are many effective organic products available, or learn to make your own pest control formulas. You may also find that native plants and grasses are not only easier to look after, but require little, if any, chemical solutions. Make your own organic compost. Increase glutamine-rich foods. Asparagus, spinach, watermelon, pears, squash, potatoes, broccoli, cauliflower and other cruciferous vegetables will all help the liver remove waste and toxins and give protection against pollution. Allylsulphide-containing foods like garlic, shallots, onions and chives also stimulate glutathione production. Miso (which is fermented soybean paste) and seaweed will help remove pollution and radiation from the body. You can add these to soups, broths and salads (or hotfoot down to your local Japanese restaurant!). Thoroughly wash non-organic fruits and vegetables with a fruit and vegetable wash available at health food stores. You can also try soaking them in an apple cider vinegar and water bath. Visit theseedconcept.com or

7. GENERAL Tips HORMONAL HEALTH LIFESTYLE content from the Seed App Use plants for filtering chemicals from the air in your home. Even chemicals emitted from new carpets or curtains can be filtered by common household plants. Use organic personal care products. Most deodorants, shampoos, sunscreens, skin care, body care and baby products contain carcinogenic or toxic chemicals. These can build up in your body over time and cause some real health problems down the track. It is also easy, and cheap, to make many personal care products from your kitchen cabinet using organic food stuffs. Install a water filter. It is so important that water is as fresh and pure as possible, as we drink so much of it! Pesticides, other chemicals, rotting leaves and other debris build up in drinking water and heavy metals from household pipes and plumbing can be an added concern. You may want to get your water tested to check it’s chemical and mineral levels, and also it’s pH levels. Carefully read ALL labels including foods, personal care products, household cleaners, cosmetics, lawn and garden supplies and pet supplies. Become familiar with the dangerous chemicals found in these products and try to prioritise buying natural, safer brands, or make your own. Exercise! Sweating eliminates all kinds of chemicals that would otherwise be eliminated through the body's other excretory organs (the kidneys and bowel). Exercise also calms the mind and gives a good happy hormone buzz, which can only be beneficial for your health, right? Avoid chemical pet products such as flea collars and washes which contain toxic substances which are dangerous to both animals and pet owners. Visit theseedconcept.com or