5 ways to lose stubborn belly fat fast without dieting

Alright, I’m going to level with you all. I was kind of terrified about writing this blog post for the sheer fact that I am generally against literally all of the marketing and messaging that tells women to get thinner, smaller, taking up less space and generally constantly being against our own bodies.

At the same time, I have recently been kind of obsessed with exercise and good nutrition as a mood-boosting practice that helps me (and my fiancé) get through PMS/Menstrual Autumn unscathed emotionally and mentally. As a Ph.D. level nerd (yes, I did get my doctorate from the University of British Columbia), I have been studying and researching exercise, nutrition and wellness fairly consistently for the last 5+ years as my own personal hobby. Recently, my intuition has been guiding me to write about it more since I find that body wellness and exercise literature for women tends to be in two camps: 1. Eat one almond a day, and drink nothing but prune juice for the rest of your life, while running two marathons weekly or 2. Don’t do anything, f*ck exercise, drink your slurpees, and just love your body as it is. It doesn’t really leave much room for learning how to love our body, treat it in a good way, while also having a flexible and abundance-based approach to nutrition and exercise. Also I find most of exercise and nutrition literature tends to paint ‘fat’ as the archenemy/nemisis/villain/cruelladevil of all things wellness, when in fact our bodies actually need a certain amount of fat to survive, thrive, and have healthy hormones. So with all of this in mind, I’ll share my 5 ways to lose stubborn belly fat fast without dieting below:

1. Eat 1-2 teaspoons of ground seeds at night just before going to bed. I recommend putting them in a half glass of water, swirling it around, and downing it in one go. Sometimes, it’s not actually excess fat that is the issue, it’s actually a blockage of the pipes if you know what I mean. I like to use a seed cycling approach that also helps to promote good hormone health. For days 1 - 14 of your menstrual cycle (or about half of your cycle), use ground flax seeds. For days 15 - when you get your period (or after you ovulate), use ground sesame seeds. To learn more about seed cycling and the benefits, check out my book Self-Care Down There.

2. Go to therapy and talk out your trauma. It has been well proven in the psychology community that our ‘body keeps the score’ of all the little t and Big T traumatic events that have happened in our lives. For women in particular we tend to store trauma in our bellies, fat cells, and pelvic region for safe keeping, until we feel safe to release it (which maybe never if we don’t address it in some way). I’m serious about this one. I’ve been going to therapy regularly for about 6+ years, and only recently did I find a therapist I trust enough to actually talk about the hard stuff that has happened rather than just surface level challenges. I’ve noticed my sleep get better, my sleeping dreams becoming much less stressful, and I actually notice a difference in my abdomen as well. It’s like my body has finally released some of the things I’ve been storing from my teens, childhood, and early adulthood into my digestive system and it’s being swept out (hence us eating seeds as well to act as fiber to help remove the trauma out of the body).

3. Go to a rage room and smash out anger, resentment, bitterness, and guilt. As much as I would like to think that many of us live guilt-free, anger-free lives where everything is sunshine and rainbows, that fact is that we don’t (did I mention that things tend to get cray cray during PMS/Menstrual Autumn for me mood wise?). The physical and vibrational release that happens when we visit somewhere like a rage room and get to smash and bang out anything that we’ve been storing in our bodies has a similar effect as therapy, only it targets our lower body specifically (rather than just speaking things up and out through our throats). Secretly hate your siblings and parents? Find your in-laws to be literally the most annoying ever? Wish you partner would stop snoring for the love of god? Getting your rage out will actually help you in all of those areas, and help your body and belly release anything it’s been holding onto in that general realm of emotions, especially near or in your liver.

4. Use the power of the herbal tea to rule them all: cumin, coriander, and fennel or as it’s popularly known in India: CCF. I like to grind them all up together in a spice grinder or coffee grinder, put in a pot of water, boil for 20 minutes, and then keep in a sealed jar in my fridge. Each day I pour some in a cup, pop it in the microwave, and instantly feel like I’m at a spa being served a potent health elixir. Combining these herbs is a powerful force to support your digestion, which is sometimes the root cause of feeling bloated and sluggish. By stoking your digestive fire, you’ll help your body absorb nutrients more easily, burn through anything that you eat, and generally feel like you are a wellness superhero for drinking something other than soda, alcohol, or a double venti extra caramel frappucino with whipped cream and chocolate sprinkles on top.

5. Aim to eat 0.8g of protein per pound of body weight. For easy math, if you weigh 100 pounds, you would want to aim for 80 grams of protein. If you are over 175 pounds (which is gorgeous!!!!), then aim for no more than 175 (more than that will be a feat to achieve, and 150-175 will still be plenty). If you are thinking, “Taq, I have no idea how to tell how much protein is in anything”, you can use a free app like My Fitness Pal or do what I do which is spend a good amount of time reading the labels of food boxes in the grocery store (I once found a box of mozza sticks with 21 grams of protein per serving! A fun occasional treat for sure!). More and more companies are getting behind the protein trend to the point where I can now buy protein pancake and waffle mix!!!! YAY!!! It’s much better to get it through natural sources like meat, eggs, fish, yoghurt, cottage cheese, etc so aim to get 80-90% of your protein this way, while supplementing with the occasional processed snack or a daily protein shake. Most of us don’t get enough protein to build muscle and lose excess fat (note again that fat is actually great, useful, and necessary for your body in moderate amounts especially if you are someone who gets a period).

So there you have it y’all. 5 ways to lose stubborn belly fat fast without dieting. In fact, I highly recommend avoiding the I’m-going-to-cut-my-calories-way-down-and-only-eat-celery-and-pineapple for the rest of my life. If you are thinking of doing a ‘cut’ as it’s referred to in the fitness world, please be sure to hire a coach who knows what they are doing so you don’t mess up your metabolism or menstrual cycle, please and thank you <3

You got this. I believe in you. You are so worthy.

Sending lots of love,

Taq

You are it girl: How to enjoy the process of life using menstrual cycles

Alright y’all it’s been a while. It honestly feels like years since I wrote my first blog post for I’m With Periods (oh wait, it has been!) and I noticed that I got so caught up in the outcome of my writing that I forgot why I was doing it in the first place: to fulfill my own inner creativity.

It got me thinking about process, and how it feels like so much of what we do in life, our work, our relationships, our hobbies are for some kind of an end goal or external purpose. We work so that we can make money/dollars/currency and feel connected to some kind of greater community. We have relationships so that at our funerals our ghosts can feel like, “fudge yes look at all these people who love me and whose lives I’ve been a part of.” We have hobbies so that we can talk about how many times we went to pilates that week or how we have gotten into acrylic painting (hypothetically speaking of course…). I’ve been trying out this whole enjoying the process of life thing, but I still find myself focusing on what the end goal of everything is. I think in some ways it is a good skill and habit to have considering the success that I have had in my life so far using this methodology. At the same time, it’s got me wondering: is it actually possible for women and/or those who menstruate to enjoy the process of life? And if so, how?

I’m always astonished about how my partner, Pepperman, can just be so chill about everything that’s going on in his life. Mind you he is a Pisces and water sign so I feel like in some ways it comes naturally to him. Although, in my observation of males in general, it seems like many of them are way less anxious or at least hide it really well. Pan to me thinking through every possible scenario for every possible project that I am working on while I attempt to fall asleep and/or enjoy a calming bath.

Today, it’s finally hot where I live in Canada and I was out for a walk listening to my favourite podcast, Supersoul Conversations by Ms. Oprah Winfrey and the guest du jour was speaking about comebacks. As I’m strolling through the public gardens watching the ducks munch away on bugs while they waddle through the grass, I had aha moment. One way to enjoy the process of life is to really tune into what is going on during our menstrual cycles each day and use it as a cue to lean into whatever challenge, project, question we are working through during that day. Kind of seems like a “don’t-you-teach-about-menstrual-cycles-and-cyclical-living-Taq-and-literally-preach-that-on-your-instagram-and-blog-all-the-time?” moment. Well yes, but this is evidence that even I can forget to do so.

I think part of the realization was that (as I speak), I am experiencing the glorious spike in estrogen that comes in the last two days or so of my cycle as I get ready to get my next period (on day 27 or 28). I woke up with a pep in my step, and was dancing in the shower. This is in comparison to days 16-26 or so during Menstrual Autumn where I tend to feel like the combination of Wednesday Adams and Eeyore (it’s sssssoooooo fun *eye twitch). I’m also in the process of searching and interviewing for my next dream job in my community so that I can feel connection and belonging at a deeper level in the new city that I live in and it feels very much like there is a lot of uncertainty, faith, and trust in oneself and the Universe involved. I’ve also noticed that on the days that I don’t check my email or LinkedIn are the days where I receive good news about my applications, messages from my network, and connection request acceptances from the people that I secretly want to hire me (okay maybe it’s not so secretive). All this to say that this is what I’ve noticed and learned about how to enjoy the process of life through menstrual cycles:

Periods / Menstrual Winter: Do all that you need to do for self+care. I’ve been blessed with pain+free periods and have worked diligently on my own menstrual health to ensure that my periods are actually a fun time rather than a miserable time. Cheer yourself on. Note down your intentions for this cycle in your life. And give yourself a damn break. You freaking deserve it.

Pre-Ovulation / Menstrual Spring: Get. stuff. donnnnnnnee. I find that I tend to radiate out major confidence into the quantum field during this time, and it’s great to use the major increase in sacral hormones during this time. Reach out to that person that you’ve been wanting to connect with. Send in the application to that summer program you’ve been wanting to do for years. Book the trip to the dream vacation that you’ve already saved for but feel unworthy of actually going on. It’s your time to shiinnneee.

Ovulation / Menstrual Summer: Make a point to celebrate yourself in some shape or form. I recently starting doing Restaurant Club with my partner, where we go to a new foodie location in our city and/or surrounding suburbs each month to support the local economy and also cheer ourselves on.

PMS / Menstrual Autumn: We’re probably going to notice a lot of our insecurities come up at this time. Am I enough? Do people actually like me? Even though I’m super well educated am I actually smart or have I been faking it this whole time? Is ChatGPT my only actual friend? etc etc. I used to be so terrified of going into PMS because I knew I would feel like this, and this cycle I reframed it as my body naturally bring this questions of self-doubt into my conscious awareness so that I can release the. Kind of like cleaning out your fridge. Lean into it. Journal about it. Dance it out. Speak them out in front of the mirror. And in the words of the great Philosopher Taylor Swift, “Shake it off”.

Alright, I think that’s all I got for now. More to come soon as I discover my own joy in the process.

Sending lots of love,

Taq

Affirmations for the New Year

I am showing up.

I am working intentionally

I am respectful of my menstrual cycles.

I am taking rest.

I am following through.

I am rising to the challenge.

I am praying for our community.

I am honouring my period.

I am nourishing my body and soul.

I am quieting my mind.

I am healing myself.

I am connecting to the universe.

I am in gratitude.

We’re dreaming BIG.

If any of these affirmations resonate with you, feel free to drop a heart in the comments below!

"This woman sacrificed everything": Mama Hall, CBC Dragon's Den Wes Hall & grandmothers as Inspiration for Female Entrepreneurs

I’ve discovered that for many successful business owners, our grandmothers might have (okay, they definitely did) started our businesses in their wombs. They birthed them into grown women, men and non-binary CEOs and Chairpeople who are changing the world one entrepreneurial venture at a time.

On Sept 14, 2023, I had the absolute honour of attending the Black Cultural Centre and Halifax Chamber of Commerce luncheon celebrating 40 years of Black excellence in Mi’kma'ki-Nova Scotia. It was a joy to have keynote speaker and CBC Dragon’s Den star Wes Hall bring his energy to Halifax. Wes is the Chairman of Kingsdale Advisors, one of the premier shareholder advisory groups in Canada, and an investor in my previous work-family (and still in my heart) BIPOC Executive Search through WeShall Investments.

The event took place during hurricane seasons in the first-floor ballroom of the stunning Westin Nova Scotia, a member of the Marriott Bonvoy hospitality family. I shook off the rain in the lobby and received wonderful directions from the Westin staff who were prepped and ready to receive some of the most influential people in the Halifax business and political scene all in one place. I made my way up the art-deco style marble staircase (they also have an accessible elevator) up to the ballroom with chandeliers that give major abundance vibes.

The opening speakers’ lineup featured all the heavy hitters from the African Nova Scotian business and change makers community in Halifax including Anne Divine, Russell Grosse, and Alfred Burgesson. Ann Divine, Founder of Ashanti Leadership Inc., started by honouring her granddaughters, and called us in to celebrate the appointment of Twila Grosse, “the first woman of colour to serve in the Nova Scotia provincial cabinet” since its foundation 175 years ago. I share this particular section of the opening remarks as Twila’s story reminded me of my own impetus to run for politics, specifically the Vancouver City Council in 2018. The first person of South Asian ancestry to be called to municipal council on the West Coast was Dr. Setty Pendakaur, elected in 1972, and a major proponent of the now-famous Sea Wall in Vancouver. Circling back to Ann and Twila, I’m reminded of the cyclical nature of this work and the continued movements that people are making with the support of our communities. Cheering you on Twila!

After the opening remarks, we all took a break to feast together. The lunch, prepared by the staff at the Westin Nova Scotia, was an absolutely delicious chicken with lemon cream sauce, roasted potatoes, and green beans with chopped nuts. Dessert was a rich, gorgeous chocolate mousse topped with berries that put a huge smile on the face of my ovaries (y’all know me and my love of all things chocolate).

Following lunch, Wes Hall took the stage to share his story through mediums of photographs, voice, and a few diagrams that struck my ‘nerd’ cord in the best of ways. One thread of his presentation included a major shout-out to Ronald Sutherland, a Queen’s University alumnus and “the first university student and graduate of colour in Canada.” Wes noted that Sutherland left his entire estate of $12,000 to the academic institution and saved them from the brink of bankruptcy. As you all could probably guess, the highlight of the keynote for me was Wes’s grandmother Mama Hall who raised him along with his other siblings in a tin shack in Jamaica. He dropped the gem and title quote, “I work as hard as I do because this woman sacrificed everything.” I really resonated with the connection he spoke of between his desire to pursue entrepreneurship, provide for his grandmother, and pave the way for many more.

From a menstrual cycle standpoint, much of our genetic makeup as humans comes from our maternal lineages. Through the process of something called “DNA methylation” or adding a -CH3 group to the DNA double helix, our maternal ancestors can add to and have a say in what goes down when our genes are expressed. In this way, the words, “biji/grandmother told us we have to!!!” takes on a whole new meaning. To this day, whenever I doubt myself for continuing to build and grow I’m With Periods, I’m reminded of my biji/dadiji (my dad’s mom) and my naniji (my mom’s mom) and everything they and their menstrual cycles went through to get me to this point in life. Both of them grew up in Punjab during British rule, survived through Partition, the drawing of a colonial border between India/Pakistan, and the Indian Independence Movement. I’m so honoured that my mission on earth is to pass along the ancestral knowledge of the 4 Seasons of Menstrual Cycles. All of it has come from our grandmothers, and the ultimate matriarch, the Earth.

Circling back to the beginning of this blog post, the event reinforced the importance of continual self-development, self-awareness, and self-love required to strive for excellence as entrepreneurs and in our own wellness. We’re doing this for you grandma.

With love,

Taq

ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal is the CEO of I’m With Periods. To learn from her, enroll in her online courses for women and partners (husbands, fiancés, boyfriends, etc.). She also has a guidebook called Self-Care Down There for all genders and sexualities with gender-neutral language.  She is physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories and spends an abundance of time on the west coast of Canada close to Vancouver, British Columbia with her family. Her ancestors and parents are from the Punjab region of India and Pakistan.  She is passionate about long walks in the forest with her fiancé and dog, and reading rom-coms in the bath.

Darkness & dessert: 5 things to do in Montréal, Canada for women's wellness

Darkness & dessert: 5 things to do in Montréal, Canada for women’s wellness

Y’all know I love curating my life and teaching other women and/or menstruators to do the same. There is something just so freaking powerful about all of us living cyclically, listening to what our bodies are saying, and creating a massive global movement to revitalize the divine feminine on earth. I also find this to be a practice of decolonization that all of us can tap into regardless of our gender, sex, racialized identity, ancestry, age, income, ability and more. WHOOP WHOOP!

I’m currently working with an amazing intuitive healer who has been helping me to release some deeply held traumas that were/are manifesting in physical, mental, emotional and spiritual ways. I’m starting to sense that perhaps this is just the definition of going through Life. Then there is another part of me that sees it as a really important part of balance with joy, having fun, and getting to live in the present moment. Long story short, she recommended I get my Reiki Level 1 certification to learn how to channel energy from The Universe through my own hands, and get attuned. If this is sounding a little bit like, “Taq how did we get from menstrual cycles to doing magic…” check out my online course The Upgrade to find out more.

And now, moving on to pastries. 

I did some googling of Reiki Level 1 training, and there is a wonderful teacher Mama Oracle who leads and trains Level 1 and Level 2 workshops in Montréal, Canada.  I love me a good retreat moment, so I secured my spot with Tamara and with the support of my partner, who has a magical and scientific ability to get the most amount of Aeroplan points.  I booked my trip to the Paris of Canada in search of wellness and the aforementioned pastries (Okay, Parisians and Montréalers if there is some sort of blood feud between you and I have somehow offended entire families, that’s my bad).

While I went for the Reiki training, I found myself experiencing an abundance of wellness activities and experiences, and am so honored and grateful to share them with you below. It’s time to get your daydreaming vibe onnnnnnnnn gorgeous. Bon voyage!

1. Graceful strolls to the boulangerie in the morning (bonus points if you are doing this during Menstrual Autumn/PMS)

I recommend staying in Centre-Ville (Downtown) or as close to Vieux Montréal (Old Montréal) as you possibly can. For the hikers and nature lovers out there, the McGill University campus is a car-free oasis which gorgeous flowers and an access path to Mont-Royal Park. I booked my hotel at the Holiday Inn and Suites (which has a penthouse, panoramic indoor pool and hot tub!). It was a 5 min walk to campus, and a 30-minute walk to Old Montreal. On my way to the old city, my baked good spidey-sense started going off big time, and I turned to see through the windows of the gorgeous Rossetti boulangerie. With several locations across town, you can experience (aka drool over) the display cases full of overflowing in a good way sandwiches, raspberry-topped custard tarts, buttery chocolate croissants, mini cakes that are so darn cute, and more. Conveniently, I had timed my trip with Menstrual Autumn/PMS (If you’re thinking, “Taq, come again?” check out my masterclass Rest & Freedom) which is when I notice my dessert-detection-and-desire-quotient is at an all-time high. I stocked up for a solo picnic date and the late-night snack I knew I would want at 9 pm, and with great enthusiasm thanked the staff and universe for making it all happen. 

2. Get your 10,000 steps along the pier and water in Old Port

With a backpack full of boulangerie goods, my current library book, and water I weaved my way through the cobbled streets of the old city and made my way down to the Old Port.  I visited in the summer and it was ideal. Some of you know my parents and ancestors are from the Punjab region of India and Pakistan, and while it’s more northern part of the South Asian sub-continent, I still loves me some heat. During my trip, I experienced 1 out of 8 days of the year in Canada where my legs get to declare their presence to the world in shorts.  As I shared above, I was also in Menstrual Autumn/PMS, which meant that I was noticing quite of bit of fear, anger, self-doubt, guilt (you get the deal), and more trapped emotions that were and are to be released when my period arrives. I find that a gentle walk and steady state cardio is so helpful for the nervous system to feel into our emotions and then just send them down into the Earth’s core for composting.

I had happily just broken in a pair of sneakers from my favourite walking shoe of all time, Keds. This meant, that I could walk around processing my emotions in the gorgeous setting of Old Port.  The stroll along the waterfront moves and curves with the Kaniatariowanenneh or St. Lawrence River. It gives Venice Beach vibes and even features an infinity pool for seagulls.  

3. Embrace the luxurious beauty, mystique, joy, and pleasure of darkness at Scandinave Spa

Ho my gawd. Scandinave though. Imagine an underground cave for Goddesses with dim mood lightings, hot tubs with waterfalls, eucalyptus steam rooms, tasteful bean bag chairs, and a green smoothie hand-delivered to you promptly at 3:59pm. The staff and genius behind the Scandinave Spa company get me. I’ve been to their Whistler, Canada location with my sisters, which is an outdoor snowy oasis that has a no phones and no speaking policy on the edge of the west coast mountains. Scandinave Spa in Vieux Montréal is its own unique experience and is an example of the beauty of darkness.  I’ve decided to make an intervention in wellness spaces and the use of the lightness (good) and darkness (bad) binary. I literally cringe every time I read it being brought up and I am going to use my voice to see if we can shift it to lightness (good) and darkness (good) instead, just with their own healthy and wounded conditions. Similar to the binary of Yin and Yang in Traditional East Asian Medicine. 

I booked my timeslot for 2:30 pm (you can technically stay until they close! I stayed until about 4:30 pm or so).  It was a hooooootttt sweaty day in Montréal and I had already gotten my morning stroll in the sun. I was pretty ready to go chill in their cold plunge which gives a clay-spiral-staircase-into-a-tropical-paradise energy. Being the hot tub lover that I am, I started in the hot pool and then did the full circuit according to what my body was saying. As I walked, steamed, and steeped my way around the Spa, I began to notice how liberating being in the dark truly was. Darkness is good, darkness is great, and darkness is never a bad place to be or something we are all trying to escape. 

It’s actually fear and panic that we can cycle out of and gesture instead toward love and peace. Meditation is darkness. I have to say I had one of my longest and deepest meditation sessions at the spa, with some major ‘aha’ moments. When you go, take some time to close your eyes and go inward into the dark. Let me know what creative inspirations you come out with!

4. Catch a glimpse of the Montréal festival scene 

I’m a get-into-bed-at-9 pm kind of human, so I will be the last one to give you advice on Osheaga. During my trip, the Montréal Complètement Cirque (Montréal Circus Festival) was taking place. On my way back from the Old Port, I did catch a glimpse of Le Géant, a spectacle featuring a (you guessed it) Giant metal human-like structure that the circus team members climb, jump, and spiral their way around in an attempt to get to the top. For a comprehensive review of Montréal’s festivals throughout the summer months visit Destination Canada’s recap here.

5. Feel safe a supported by men (usually) in an Uber ride to and from the Airport

I do love me an Uber. There is something about typing in an address and being certain that both of us know exactly what we are doing, and having a sense of agency. At the same time, there is a part of me that is protective of me getting into a car alone with a strange (usually) man on the way to someplace. It’s my own healing work to do, though I still like to acknowledge it in case you feel it too.

I consciously allowed myself to live with an open heart on the way to Montréal-Pierre Elliott Trudeau International Airport.

On the way to my hotel, I was picked up by a lovely man who must have been in his late twenties or early thirties who offered me chilled water.  We sat in silence listening to the radio.  Then, a moment hit once we reached Centre-Ville and the opening notes of Whitney Houston’s, “I want to dance with somebody” rang through the speakers. Both me and the Uber driver started spontaneously dancing and wiggling in our seats as if inspired by Whitney’s presence and vocal spellbinding. The driver at this point is just barely containing himself from singing it out loud, every once in a while, I hear him snap his fingers. He slowly and surely turns up the volume on the radio until the very last note.

On the way home, I had a lovely conversation with an Uncle-ji from Punjab, Pakistan, which led to a ride-length conversation about Life.  His two children are in their early to mid-twenties and both work in major Canadian banks. Both of them got jobs in Montréal and he moved with them.  As we Punjabis do, we got onto the topic of life in South Asia, and he dropped a one-line gem: “What is life without hope?” 

Taking my bags from beside me, I wished him Sat Sri Akal and prayed for systems and structures led by people in their conscious loving minds, rather than from a place of fear and separation that leads to things like colonialism. We talked about where he goes for vacation, his children and what they do, and the obligatory me reassuring him that his adult daughter is living her best single life, and there is never rush or pressure to date anyone. 

Both rides instilled my faith that it is okay for me to be in my feminine energy and allow myself to be supported by the people and communities and Universe around us.

Sending you so much love Gorgeous!

In solidarity,

Taq

ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal is the CEO of I’m With Periods. To learn from her, enroll in her online courses for women and partners (husbands, fiancés, boyfriends, etc.). She also has a guidebook called Self-Care Down There for all genders and sexualities with gender-neutral language.  She is physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories and spends an abundance of time on the west coast of Canada close to Vancouver, British Columbia with her family. Her ancestors and parents are from the Punjab region of India and Pakistan.  She is passionate about long walks in the forest with her fiancé and dog, and reading rom-coms in the bath.

My hot take on Periods & Chocolate: Part 2

🍫 My hot take on Periods & Chocolate: Part 2

🙏🏽 (Feel free to check out Part 1 in yesterday’s post!)

💖 Chocolate might be the sexiest food. Dipped in strawberries, gifted for pleasure, and drizzled on all the right places (I’m talking on top of cake of course!). The forms of chocolate that we might be most familiar with this month are the heart-shaped boxes of bite-sized treats.

🌙 My favourite use of chocolate for mahwari cycles is in delicious pinniya (or punjabi energy balls) that I make each week for my morning snack! I mix dark chocolate chips with ground seeds for #seedcycling, along with some peanut butter, soaked, chopped nuts, and a splash of maple syrup.

🍫 Also, does anyone else get intense chocolate cravings during PMS / Mahwari Autumn / Luteal Phase?!? If you do, I would love to hear your story! Feel free to reach out through Instagram DM or Email!

In solidarity!!!
Taq

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

My hot take on Periods & Chocolate: Part 1

🍫 My hot take on Periods & Chocolate: Part 1

💖 February is a big month for our plant partner Chocolate!!!

🍂 We might find ourselves craving this delicious medicine during PMS / Mahwari (Menstrual) Autumn when its nutrient and vitamin-rich self helps our body get the magnesium it needs during this season.

🍫 Some of my favourite suppliers in YVR Vancouver &YHZ Halifax include:

@hopebloomshfx Hot Cocoa Boys
@eastvanroasters Valentine’s Day Collection
@thesoapdispensary Bulk Chocolate
@jillschocolates Gift sets
@peacebychocolate Wantaqo’ti

🌱 Just like honey, remember that they, chocolate plants, as living beings are a finite resource. Of course, the human world, Earth, and Universe is abundant @lisa2motivate!!! Yet, at the same time we as humans can also remember the idea of “sufficiency” @soulofmoney. Like many plant medicines, we can use chocolate sparingly and with great respect. We can also investigate who we purchase our chocolate from, how it’s grown, who grows it, and how their labour is remunerated!

🌙 Theobroma cacao is the binomial latin name for the plant that chocolate is made and fermented from. Do y’all have traditional and names for chocolate in your ancestral languages? I would love to know!

♥️ We can also range on the spectrum of sober----addicted to it. When using chocolate with intention, I recommend closing our eyes, taking a breath or two, smelling the chocolate, and then taking a bite. Notice the sensations and how you feel afterward! This helps with the bhog/hygge and ceremony of it, as well as increases the feelings of pleasure and sensuality

In solidarity!!!
Taq

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

The best time in our menstrual cycle to try out a new fitness class

There is something to be said about the endorphin hit when pressing “Book” on that new fitness class you’ve been preparing yourself mentally to try for a few weeks (okay…maybe a few months…anyone else?!?). The psychology of trying something new is truly fascinating.

On a personal note, I find that it’s almost as if I need to have done the emotional and mental work of being at the same vibration as the studio or class I’d like to try. I find that the deeper I go into my own personal development journey, I unlock new levels of the fitness video game. Often times this means using a service like ClassPass to switch things up in my routine and get to the next level (here’s a coupon code to try ClassPass out yourself!).

When it comes to timing with our menstrual cycle, we can approach syncing our fitness in a few different ways. For example, for me, if the fitness class is something I am interested in from a social point of view (e.g. making new friends in my neighbourhood), then I schedule it close to when I am ovulating. If I’d like to try the new class to release emotions or have some quiet time to meditate, I usually book it during PMS. In this way, the best time in our cycle to try a new fitness class is based on our desire or intention.

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

3 ways to sustain and match workouts to your menstrual cycle

We’ve all been there…

We get excited or motivated about a new favourite movement practice, and then 3 weeks (ahem 2 days) in are too tired and drained to keep the momentum going. To keep things sustainable we can:

1. Graciously take in all the sleep-ins and rest days during late PMS and the days of our Period.

2. Get in all the fun new classes during Pre-Ovulation & Ovulation

3. Plan to do a movement practice that helps us easily release anything no longer serving us during PMS

In solidarity :)

Dr. Taq Kaur Bhandal

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

New year resolution to be more environmentally friendly: Let’s talk period products

Period products are so important for self-care. In the new year, we can re-imagine our relationship to period products to promote the health of our own bodies, the health of the Earth, and our chequing accounts.

Average cost of 5 reusable pads that can last more than 5 years: $100 CAN total

Average cost of 12 months of single-use pads x 5 years: $600 CAN total

Moreover, did you know that period products are some of the most common items found on beaches 🏝 around the world?  Unfortunately many of them are also made out of 90% plastic.

Whenever possible, think of switching to #reusable products ♻️ like: washable pads, menstrual cups, period underwear, organic single-use items, or even reusable tampon applicators. 

Not only can we support the health of Parent Earth, but we save money and support future generations of plants, bacteria, and animals (including humans!) 🌱🐳  

By being #environmenstrually friendly, we are listening to calls from our Indigenous neighbours who continue to remind us to heal and tend to our relationship with the Earth. 

Who are you go-to brands for re-usable period products? Or is there one that you’ve heard of that you want to try out? I would love to know through a DM on Instagram @imwithperiods

Talk soon,

Taq

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

Why I love the Winter Solstice

Why I love the Winter Solstice ❄️ 

A time of reflection. 

A celebration. 

A day to honour darkness.

A string of cold nights for sleeping.

Another moment to send lots solidarity vibes to you all!

I’m going to be celebrating the transition to winter ensuring my work day is filled with “fun” tasks, spending some time playing with Hopper in the snow, doing a tarot card spread in the evening, and maybe even gazing out into the moon and stars ✨ 🌙 

How are you celebrating the Winter Solstice this year? I would love to hear on Instagram :)

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

Dealing with Negative People on our Period and Menstrual Cycles

The patriarchal way in which much of the world operates can get to us sometimes. Due dates, irate clients or customers, the pressures of work, and the constant expectation to perform. Perhaps not everyone feels this way, though I know it can all start to get to me.  As I grow and evolve as a person and woman aka “adult” into my mid-30s I’ve noticed that out-of-balance masculine energy aka Negative People get me more riled up than ever before. 

Up until my mid-twenties, the masculine way of approaching Life, such as logic, performance, production, linearity, and achievement truly ruled my goals and interests.  Many of our jobs exist in the masculine. Whether we work for a small private firm, a large public institution, or a charity.  Even as business owners, we balance the masculine and feminine on the daily to get our message and offering out into the world.  Now, I find myself more and more leaning into feminine goals or intentions a lot more, such as cultivating healthy relationships, cyclical living, energetics, and collapsing time. 

But back to the out-of-balance masculine energy. This can show up as some who presents as negative, cynical, nasty, and someone who just hits our trauma triggers in a particular way.  I have to admit, for me because of my own lived experiences, I find more often than not, the energy of out-of-balance men to be the most challenging to navigate.  I come across this type of energy from time to time in my day job, and I truly feel a pit of anxiety in my stomach every time it happens. Do you ever have that experience too? Where it feels like even though there is so much positivity in your life, this one person or situation can pull you into a state of worry, fear, anxiety, anger, retreat, and a sense of helplessness.

For the last 3 months, I have been practicing the energetics of navigating Life and managing my own energy and emotions around extremely negative people.  95% of the time, things are dandy and my clients, friends, and community are so incredibly loving, kind, helpful, and respectful. Then there is the 5% of the time, that has me playing the blame game, (“they suck and need to figure out their life!”), or the shame game (“I did something wrong”).  The intensity of these games has definitely gone down over the last 3 cycles, and I would say (like with many aspects of Life), that tuning into my menstrual cycle has been incredibly helpful in my journey to navigate and/or “deal” with people with negative mindsets and ways of being. 

Period/Menstrual Winter: Major protection mode. Set intentions like: “To be loving, kind, and approach through forgiveness. At the same time, I am unavailable to leak my energy. I am impermeable. Right now and always, I am unavailable to anyone disturbing my peace.”

Pre-Ovulation/Menstrual Spring: Our self-confidence is a great tool here. Even when our bodies might be buzzing with worry, we can tap into the knowing that we are being divinely guided. I am meant to be learning this lesson at this particular time. I got this.

Ovulation/Menstrual Summer: Celebrate ourselves, and do something fun that brings us joy! I like to try a new restaurant with my partner, hang out with friends, watch a funny movie, or get out into the forest for a nice long walk.

PMS/Menstrual Autumn: PMS around Negative People can feel like jumping through flaming hoops. This is where we can really draw on ancestral knowledge like meditation, self-awareness, and movement practices.  One of these days, I’m going to go to a boxing class during PMS just to get out my own anger and shake off any anger that I might have absorbed from anyone around me.

Personal development, self-growth, and energetic practices do take quite a bit of discipline. There are days when I say, “universe, I’m good on lessons for now, if you could make this day super chill and easy that would be great.” However, I know deep down that through growth and evolution comes the feeling of ease, and the feeling of being protected from the people with a negative energetic field around us.

In solidarity y’all

Taq

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.

4 Seasons of Menstrual Cycles

💡 One of the most mind-blowing facts I’ve learned about periods & mahwari cycles (menstrual cycles in Punjabi) over the last few years:

🌙 Our ‘cycle length’ isn’t just how long our periods are. It’s the number of days from one period to the next. A helpful guide that really helped me figure out what the fork this all meant is the 4 seasons metaphor

❄️ Winter = period
🌸 Spring = pre-ovulation
🌞 Summer = ovulation
🍂 Autumn = PMS

If you’re curious to learn more about the 4 seasons, and figure out answers to questions like:

♥️ What happens in our bodies during each one?

💜 Why do our moods do crazy things in diff seasons?

💖 What can we do for self-care in each season to support mental & spiritual health?

In solidarity!!!
Taq

Hi & Sat Sri Akal, I’m ਤਕਦੀਰ ਕੌਰ Dr. Taq Kaur Bhandal, the CEO of I’m With Periods. To learn from me, enroll in my online courses for women and our boyfriends or get a copy of my book Self-Care Down There. I am physically based in Halifax, Nova Scotia on Mi’kmaq Treaty Territories. I was born and raised on the west coast of Canada close to Vancouver, British Columbia. My ancestors and family are from the Punjab region of India and Pakistan. I’m passionate about long walks in the forest with my fiancé and dog, and reading rom-coms in the bath.