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You don't deserve the cramps, bloating, or mood swings!

The menstrual cycle is a natural and essential part of female reproductive health. However, many women experience discomfort and hormonal imbalances during this time. Food is a beautiful, powerful tool to support your cycle, provinding valuable nutrients that promote hormonal balance and alleviate symptoms. Grab a paper and pen, let's look at three ways to support your cycle using food. 

1. Consume Omega-3 Fatty Acids:
Gone are the days of fearing fat! Omega-3 fatty acids have anti-inflammatory properties and can help alleviate menstrual pain and reduce inflammation. Include foods rich in omega-3s, such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, in your diet. These healthy fats can help regulate hormone production. 

2. Balance Blood Sugar Levels:
Fluctuations in blood sugar levels can contribute to mood swings, cravings, and energy crashes during the menstrual cycle. To support stable blood sugar levels, focus on consuming complex carbohydrates, fiber-rich foods, healthy fats, and well-sourced protein. Opt for whole grains, legumes, fruits, vegetables, nuts, seed, and organic animal products. These foods provide sustained energy and help prevent blood sugar spikes and crashes.

3. Include Phytoestrogen-Rich Foods:
Phytoestrogens are plant compounds that mimic the effects of estrogen in the body. Including foods rich in phytoestrogens can help balance hormone levels and alleviate menstrual symptoms. Foods like soy products (tofu, miso, tempeh), flaxseeds, sesame seeds, lentils, and chickpeas are excellent sources of phytoestrogens. Incorporating these foods into your diet can help regulate hormone fluctuations and support a healthy menstrual cycle. A note on flaxseeds: aside from them being a power-house phytoestrogen, this food has a dual purpose: flaxseeds are also awesome for flushing estrogen (estrogen-inhibiting) out of the system if individuals deal with estrogen dominance, or for those that are focusing on optimizing their follicular phase. 

Supporting your menstrual cycle with the right foods is a natural and holistic approach to managing symptoms and supporting hormonal balance. Emphasizing nutrient-dense foods, consuming omega-3 fatty acids, balancing blood sugar levels, and including phytoestrogen-rich foods can truly up-level your menstual cycle. Every woman's experience is unique, so listen to your body and make dietary choices that work best for you. 

Interested in supporting your cycle with food? Let's dive deep together. 

Nourishing Your Menstrual Cycle: How to Support It with Food

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Feeling tired? Feeling irritable? Feeling gassy? Feeling like something is up but you can't quite tell what it is? It may be your gut! 

Maintaining a healthy gut is crucial for overall well-being. I work from the persecutive that the gut is the seat of health. Almost everything has a connection to your digestive system. A balanced and nourished gut can improve digestion, boost immunity, enhance mental health, and even promote weight management. While there are various approaches to gut health, adopting a holistic nutrition approach can provide long-term benefits. Here are five effective ways to support your gut with food.

Disclaimer: This is not medical advice. This is general advice when it comes to gut health. Every body is different - those with particular digestive ailments should consult a practitioner.

1. Eat a Fibre-Rich Diet:
Including an ample amount of fibre in your diet is essential for gut health. Fibre acts as a prebiotic, providing nourishment to the beneficial bacteria in your gut. It aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiome. Incorporate whole grains, fruits, vegetables, legumes, nuts, and seeds into your meals to increase your fibre intake. I love sneaking in psyllium husk and hemp seeds where I can - an easy way to up fibre! 

2. Consume Fermented Foods:
Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy gut. Regularly consuming fermented foods such as yogurt, kefir, sauerkraut, and kimchi can help restore and maintain a balanced gut microbiome. There are more fermented foods than you think - pickles and olives are fermented foods that don't get enough love! These probiotics aid in digestion, improve nutrient absorption, and may strengthen the immune system.

3. Crowd Out Processed Foods and Artificial Sugar:
Processed foods and excessive sugar intake can disrupt the balance of bacteria in your gut, leading to inflammation and digestive issues. Opt for whole, unprocessed foods instead, as they are rich in essential nutrients and support a healthy gut. Let this not be a reason for you to fear sugar - we need naturally occurring, untampered with sugars (carbohydrates) to support muscle recovery, muscle growth, healing in the body and as a source of fuel. I challenge you to start crowding out sugary snacks, sodas, and processed foods, and focus on nourishing your body with whole foods.

4. Stay Hydrated:
Proper hydration is vital for maintaining a healthy gut. Drinking an adequate amount of water throughout the day helps to soften stools, may prevent constipation, and support the overall digestive process. Aim to drink at least eight glasses of water daily and consider incorporating herbal teas and infused water for added hydration and gut support. Hot tip: add a pinch of Himalayan sea salt to your water to up absorption. 

5. Manage Stress Levels:
Stress can negatively impact gut health by disrupting the balance of bacteria and impairing digestion. Incorporating stress management techniques into your daily routine, such as meditation, journalling, talk therapy, deep belly breathing, yoga, and/or regular physical activity, can help reduce stress levels and support a healthy gut. Additionally, getting enough sleep is crucial for gut health, as it allows your body to repair and restore itself.

Supporting your gut via a holistic, proactive approach and increase your overall well-being. By incorporating fibre-rich foods, fermented foods, and reducing processed foods and sugar, you can nourish your gut and promote a healthy gut microbiome. Staying hydrated and managing stress levels are equally important for maintaining optimal gut health. Remember, a healthy gut is the foundation for a healthy body and mind.

Want to learn more about how you can support your gut and overall health with a plan that is specifically made for you? Let's work together. 

5 Ways To Support Your Gut with Holistic Nutrition

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After an initial session, we will enter a 4-month coaching program to truly commit to supporting you as a mumma. We work together to determine your goals, designing a road map for a personalized, holistic, sustainable journey forward.  We will work on body awareness, gut health, blood sugar management, nervous system support, and how to feel your best. This program will help you embody holistic health and holistic living.  Ready to show up as a glowing momma? Ready for the best you you can be?

Made for pre, post, and pregnant mummas.

Catherine is a Certified Holistic Nutritionist (CNP), Holistic Living Coach, community-builder, and CEO of EarthWell, based in Toronto, On. Catherine works with her clients to reach optimal, sustainable health through nutrition and lifestyle. 

She works from the understanding that everything you need to reach proper health is derived from the earth. She is currently taking on clients that would like to focus on the foundations of nutrition, foundations of health, mindful lifestyles, gut health and pre/post natal nutrition. The first step to reaching a healthier you is deciding you want to be a healthier you. The choices you make today will determin your tomorrow and the tomorrows of those after you! Holistic nutritionists are there to support the process. 

Catherine is goal-driven and open-minded - she can't wait to help you feel better in your skin! 

Our first meeting, post intake, will be about going over your protocol, answering any questions you may have, and setting up a couple of sustainable goals. 


Protocol delivery

Our first check-in will be an opportunity for us to review how you’ve integrated your protocol and goals. 

Check-in session

Here we will learn all about the cyclical reality of being in the female body. Learn to adapt your diet, exercise routine, and social calendar to the cyclical rhythm of your body, all while balancing the busy work of being a mum! Set up new goals and add any supplementation, nutrition, or lifestyle recommendations to your personalized journey. Here we learn how to balance yin & yang. Guided meditation and recipes included.

Living cyclically 

Our second check-in will be an opportunity for us to review how you’ve integrated your protocol, new recommendations, and new goals. 

Check-in Session

Learn about the importance of supporting your blood sugar and gut. Here we will craft personalized recommendations and goals to support your body. If you've got kiddos, we will design ways for to you integrate your recommendations with kiddos in mind! Guided meditation and recipes included.

Nutrition & Lifestyle for Your Gut & Energy 

Our third check-in will be an opportunity for us to review how you’ve integrated your protocol, new recommendations, and new goals. 

Learn all about how we can integrate self-care as a way of nourishment. Here we will chat about self-care practices to support your health journey. We will set up new goals and will add any necessary supplementation, nutrition, or lifestyle recommendations to your personalized journey. 

Acts of Self-Care: Nutrition & Lifestyle

Our fourth check-in will be an opportunity for us to review how you’ve integrated your protocol, new recommendations, and new goals. 

Learn to prioritize your nervous system so you can show up for yourself and those around you. Here we will learn about nutrition, supplementation, and lifestyle methods to support your nervous system - while setting goals for your success. Guided meditation and recipes included.


Nervous System Regulation

Here we will end this container. We will chat about sustainable ways for you to continue to practice this work as you move forward as the best momma you can be. Final guided meditation included. 

Final Session

The Glowing Mumma 16-Week Program supports you in making holistic health part of your day-to-day.

Glowing Mumma 16-Week Program

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Meet & Greet for pre,post, and pregnancy mummas. An opportunity for us to get to know each other. We will dive into an initial intake and determin your goals. This will serve as the first step in our work together.

An initial session to get to know you, your health history, and goals. 

Mumma Initial Nutrition & Lifestyle Consulting 

Nutrition and lifestyle consulting for pre, post, & pregnancy mummas. An initial chat and intake.

Mumma Nutrition & Lifestyle Consulting Initial

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In this **initial session**, we will go through an intake together in order for me to learn about you, your health history, and your goals. We will discuss mind and body: lifestyle, relationships, food habits, and more. At the end of the session, you will be sent a customized and personalized protocol with food, supplementation, and lifestyle recommendations. Thank you for taking such a big step for yourself!

Know more about Intro to Nutrition w EarthWell with Catherine Rojas-Contento

Discovery Call with Catherine Rojas-Contento

In this initial session, we will go through an intake together in order for me to learn about you, your health history, and your goals. We will discuss mind and body: lifestyle, relationships, food habits, and more. At the end of the session, you will be sent a customized and personalized protocol with food, supplementation, and lifestyle recommendations. 

Initial Nutrition Session

1-hour initial nutrition session for first-time clients! A deep dive into you and your nutrition.

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