Fueling Your Phases

Hot off the weekend, first day of June and we are feeling good. So let’s talk about everyone’s favorite subject and keep the good energy flowing. Any guesses before we dive in?

We’ll give you a hint: we put it in our mouths, it tastes delicious and it helps fuel our bodies by providing nourishment. That’s right, F-O-O-D! And not just any type of food, but the good stuff rich with nutrients needed to aid in seed cycling and help enhance your journey to happy hormones.

Isn’t that all a gal really needs? 

 

Phase 1 - The Follicular Phase:

Not to sound like a broken record, but let’s recap what the different phases are in your cycle. The first phase, aka Follicular Phase, occurs when the body prepares for ovulation. During the beginning of this phase, estrogen is at its lowest level in your overall cycle, but is on the rise as your egg follicles begin to mature. And as you all know, during the Follicular Phase, we seed balance with Flax Seeds and Pumpkin Seeds. 

Food Goal

The ultimate goal for this phase is to help replenish nutrients lost during menstruation and prepare your body for the upcoming fertility window. 

Directing your attention towards iron rich foods like grass-fed beef, wild-caught fish, organic chicken and leafy greens will help promote a boost in energy when you’re feeling low after a week of bleeding. To help absorb some of this iron, we recommend bringing in your main girl, Vitamin C, found in cantaloupe, kale, kiwi, strawberries and orange juice. And, don’t forget about those probiotic rich foods like fermented and pickled veggies which help support overall gut health and detoxification. Momma did always say to eat your veggies. Cruciferous vegetables like cabbage, broccoli and cauliflower are packed with diindolylmethane (DIM), which helps normalize your estrogen levels.

What’s on our shopping list:

  • Iron: eggs, lentils, beans and tofu

  • Vitamin C: bell peppers, tomatoes, spinach and mango

  • Probiotics: yogurt, kimchi, sauerkraut and kefir

  • Omega 3: fish oil supplements, salmon, oysters and anchovies

  • Cruciferous vegetables: kale, broccoli, cauliflower and bok choy

 

Phase 2 - The Luteal Phase: 

The second half of your cycle, which begins after ovulation, is called the Luteal Phase. This phase is known for the sudden drop in estrogen and rise of progesterone. As we all know, with the rise of progesterone comes our good friend premenstrual symptoms (PMS), bringing along bloating, irritability, mood swings and a craving for our favorite comfort foods (probably not what we all want to be eating come swimsuit season). During the Luteal Phase, we seed balance with Sesame Seeds and Sunflower Seeds.

Food Goal

The main goal for this phase is to encourage cellular growth, support continued progesterone production and mitigate PMS symptoms (for those of us looking to stop the bloat, which aren’t we all).

Focusing on B vitamins and fiber to help curb cravings and balance your moods is the name of the game. To help reduce bloating, sugar cravings and water retention, reach for calcium and magnesium. Additionally, magnesium rich foods can help fight fatigue and low libido (yeeeaaaahhh, girl) during the luteal phase. Evening Primrose Oil, (EPO) rich in omega-6 essential fatty acids, plays an important role in the inflammatory process. Conception, menstruation and birth need inflammation in the short term; acute inflammation is a healthy process. EPO has been shown to reduce systemic inflammation, reduce the symptoms of PMS, increase cervical mucus production and improve uterine health overall.

What’s on our shopping list:

  • Fiber: avocado, apples and whole grains

  • Vitamin B: turkey, banana and watermelon

  • Magnesium: chocolate, spinach and quinoa

  • Calcium: collard greens, edamame and figs  

  • Omega-6 Fatty Acids: evening primrose oil (EPO)

 

 A few foods to steer clear of during this phase:

  1. Frozen Foods often hinder cell growth (sorry, but no more bagel bites or ice cream).

  2. Stimulants like caffeine and alcohol tend to aggravate PMS symptoms and can heighten mood swings.

  3. Added Salt will heighten the amount of excess fluid in the body therefore adding to that unwanted bloat (bloating sucks, but thank goodness for Kimmy K’s Skims).

 

Now that was a lot to take in, so we hope you are still with us and are excited to get munching. We are definitely hungry after all of this food talk. Anyone up for a Trader Joe’s run right now?

 

Oh, we almost forgot!

Let’s be real, babes. You know your body best and should listen to what it is telling you. Eat quality food (try to buy organic when possible), stay hydrated and try to get some good shuteye. Taking care of your body is one of the best ways to put yourself on the right path towards happy hormones and being a balanced b**ch.

 

#balancedbitch

 

Sources:

https://redrockfertility.com/blog/what-to-eat-during-your-menstrual-cycle/

https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain

https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle

https://www.theglowingfridge.com/balancing-hormones-part-two-foods-cycle-phase/

https://www.bloodandmilk.com/what-to-eat-during-each-phase-of-your-menstrual-cycle/

https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start

https://mplsimc.com/2020/02/12/cycle-syncing-how-to-optimize-your-food-and-exercise-at-every-stage-of-your-menstrual-cycle/

https://www.reverieacupuncture.com/seed-cycling-oil-cycling-regulation/#The_Oils