The Four Phases

Your period represents inner winter: a necessary time of stillness and reflection.
Just as your body releases its endometrium (tissue that lines the uterus), your mind wants to release all the "stuff" you've built up in the past cycle. It's the perfect time for rest, reflection and connection to the self. Respecting the menstrual phase sets the scene for the rest of your cycle. Rest up now so you can kick ass later without burning out! We have a drop in energy because there is a drop in our estrogen and our progesterone hormones (this can actually lead to a decline in serotonin levels, serotonin is heavily responsible for mood and energy!) While this is happening, a hormone called follicle-stimulating-hormone (FSH) makes the eggs inside your ovaries grow to get ready for your next cycle!

What you should be eating: Eat iron-rich foods to help replenish what has been lost through bleeding (red meat, fish, lentils, beans), foods high in vitamin C to increase iron absorption*iron and vitamin C work together!! And high stress can diminish your vitamin C levels!!* (fruits, berries, broccoli), foods high in vitamin K to help reduce heavy bleeding (blueberries, cheese, eggs), foods high in omega-3 acids to reduce inflammation and cramping (salmon, flaxseed, and tree nuts), foods high in protein and fiber to help control your blood sugar levels, provide entery and reduce cravings (most people don’t get enough protein), foods with magnesium to balance mood and help regulate serotonin (dark chocolate), and foods that help you shed that uterine lining (pineapple because it contains an special enzyme called bromelain that helps with inflammation and pain) Remember we need to replenish all of the nutrients we just lost, think of what you would eat in winter. Warm and hearty meals!

The time between your period + ovulation represents inner spring: your follicular phase is a playful, higher energy phase. It can feel like a "reawakening" as you come out of the period cave, motivated and inspired to tackle new projects and experiences. It's a great season to start new things and find time for play! Inner spring's a fantastic time to set a plan and objectives for the rest of your cycle. Don’t reemerge too quickly, remember you are just making a plan! This part of your cycle happens between day 2-14 and a follicle-stimulating-hormone (FSH) helps thicken the lining of your uterus to get ready for a fertilized egg!

What you should be eating: Lean proteins for energy! (chicken, turkey, eggs, trout), non-starchy vegetables to help balance your estrogen (broccoli, cauliflower, cabbage), healthy fats to promote energy and cell function (avocados, flaxseeds, pumpkin seeds), high-fiber carbohydrates to help our gut health (sweet potatoes, brown rice, quinoa),  nutrient rich fruits (artichoke, carrots, plums) artichokes are also great for your thyroid which is super important for your metabolism, nuts and herbs to help you feel full longer (cashews, mint, parsley), and fermented food to help balance estrogen and are fantastic for you gut! (kombucha, sauerkraut, kimchi)

The time around ovulation represents inner summer: a kick-butt, energetic, bold part of the cycle. For many, this is when you can tap into your superhuman energy and get ALLLL the things done and feel great while doing so! Inner summer's ideal for connecting with others and tackling the meat of projects. Ovulation beings between days 11-12 of your cycle when a hormone called luteinizing hormone (LH) surges which releases an egg. In a lifetime we release only about 300-400 eggs even though we have about 1-2 million! The 5 days leading up to ovulation and the day of ovulation are the only days you can get pregnant throughout your cycle. Did you know that your facial bone structure slightly changes when you’re ovulating to make you appear more attractive?

What you should be eating: Leafy greens to help metabolize estrogen (broccoli and cabbage because these contain diindolylmethane which is a chemical that helps with estrogen levels and acne to name a few), fruits rich in antioxidants substances that help prevent cell damage these help with hydration and liver support (strawberries, raspberries, coconut), whole grains to boost energy levels (quinoa and brown rice), eggs to help promote a balanced mood as well as a good source of vitamin C, Avocados, Fiber-rich vegetables to help detoxify excess hormones and glutathione production glutathione is a type of antioxidant and is super duper important!(brussels sprouts, asparagus, dandelion greens), nuts and seeds (healthy fats!)

The premenstrual week represents inner autumn: a get-shit-done, detail oriented, truth-telling part of the cycle. This is your luteal phase. This season is undervalued in our society which is a shame since it's SO important! It's the time to harvest your hard work, prune your life and make the decisions you put off for the rest of the cycle. It's also great for digging into what matters. Turns out, a lot of the stuff that bothers you premenstrually ACTUALLY bothers you all cycle long-- but your inner autumn won't let you ignore it anymore. Wrap up your projects and tidy up your life! During the last half of your menstrual cycle the hormone progesterone kicks in to help prepare the lining of your uterus for your fertilized egg, if the egg is not fertilized and doesn’t implant, it disintegrates, progesterone levels fall, and about 12-16 days later it is shed from the body

What you should be eating: Complex carbohydrates for mood, sleep, and brain function (beans, whole grain pasta, bread), lean protein for heart health and muscle maintenance (eggs, Greek yogurt, cottage cheese, tofu, tuna), foods rich in magnesium, foods rich in vitamin B6 vitamin B6 is super important for fighting infections, maintaining nerve function, making hemoglobin (this is what carries oxygen in red blood cells), breaking down proteins, and regulating your blood sugar (fish, organ meats, legumes, and starchy carbohydrates like apples), food rich in beta-carotene this converts into vitamin A which is essential for healthy skin, vision, heart, and lungs. It is also an antioxidant, anti-inflammatory, and good for your reproductive health! (leafy greens, carrots, sweet potatoes), Pineapple for that bromelain!