As women, each week of our month offers up a particular hormonal internal state for us to adjust to, influencing everything from our energy levels to our food cravings. Tailoring your diet to support these changes can be the difference between just getting by and thriving. And we know which state we would prefer!

 

Phase 1: Menstrual Phase (Days 1-5)

During this phase, estrogen and progesterone levels are low and your body is shedding its uterine lining. It's essential to replenish lost nutrients and support the body's natural detoxification process.

 

Feel Good Foods:

• Iron-rich foods: Spinach, kale, lentils, beans, and lean red meat.
• Vitamin C-rich foods: Oranges, strawberries, bell peppers, and broccoli (to enhance iron absorption).
• Omega-3 fatty acids: Fatty fish like salmon, flaxseeds, chia seeds, and walnuts (to reduce inflammation and ease menstrual cramps).

 

Recipe to Try: Spinach and Lentil Salad

• Ingredients:
• 2 cups of fresh spinach leaves
• 1/2 cup cooked lentils
• 1/4 cup sliced strawberries
• 1/4 cup diced bell peppers
• 2 tablespoons of crumbled feta cheese
• 1 tablespoon of extra virgin olive oil
• 1 tablespoon of balsamic vinegar
• Salt and pepper to taste
• Instructions:
• In a large bowl, combine the spinach, cooked lentils, sliced strawberries, diced bell peppers, and crumbled feta cheese.
• Drizzle the salad with extra virgin olive oil and balsamic vinegar.
• Season with salt and pepper to taste.
• Toss the salad gently to coat evenly.
• Serve and enjoy as a nutritious and satisfying meal.

 

Tea to Try: Chamomile Tea

Chamomile has anti-inflammatory properties that can help ease menstrual cramps and promote relaxation. Its soothing aroma and gentle flavour make it an ideal choice for calming the mind and body during the menstrual phase.

 

Phase 2: Follicular Phase (Days 6-14)

During this phase, estrogen levels gradually rise, leading to increased energy and metabolism (love that for us!). This phase is an excellent time to focus on nutrient-dense foods that support hormone balance and promote ovulation.

 

Feel Good Foods:

• Leafy greens: Spinach, kale, Swiss chard, and arugula (rich in folate and other B vitamins).
• Complex carbohydrates: Whole grains like quinoa, brown rice, oats, and sweet potatoes (to stabilize blood sugar levels and provide sustained energy).
• Lean proteins: Chicken breast, turkey, tofu, tempeh, and eggs (to support muscle repair and hormone synthesis).

 

Recipe to Try: Quinoa and Vegetable Stir-Fry

• Ingredients:
• 1 cup cooked quinoa
• 1 cup mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas)
• 1/2 cup sliced mushrooms
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• Optional: Sliced chicken breast or tofu for added protein
• Instructions:
• In a large skillet or wok, heat sesame oil over medium heat.
• Add diced onion and minced garlic to the skillet and sauté until fragrant.
• Add mixed vegetables and sliced mushrooms to the skillet and stir-fry until tender-crisp.
• Stir in cooked quinoa and optional protein (chicken breast or tofu) until heated through.
• In a small bowl, whisk together low-sodium soy sauce or tamari, rice vinegar, and grated ginger.
• Pour the sauce over the quinoa and vegetable mixture, tossing to coat evenly.
• Cook for an additional 2-3 minutes, then remove from heat.
• Serve hot and enjoy as a delicious and nutritious meal packed with essential nutrients.

 

Tea to Try: Matcha Green Tea:

Matcha is a powdered green tea rich in antioxidants and amino acids, known for its energizing properties and ability to enhance focus and concentration. Drinking matcha can provide a natural energy boost and support overall well-being during the follicular phase.

 

Phase 3: Ovulatory Phase (Days 15-18)

During the ovulatory phase, estrogen levels peak, leading to increased energy and fertility. It's a great time to focus on foods that support hormone balance and promote reproductive health.

 

Feel Good Foods:

• High-quality fats: Avocado, nuts, seeds, olive oil, and fatty fish (to support hormone production and regulate inflammation).
• Colorful fruits and vegetables: Berries, citrus fruits, leafy greens, and cruciferous vegetables (to provide antioxidants and fiber).
• Plant-based proteins: Legumes, lentils, chickpeas, and edamame (to support muscle repair and hormone synthesis).

 

Recipe to Try: Avocado and Berry Smoothie Bowl

• Ingredients:
• 1 ripe avocado, peeled and pitted
• 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 1/2 cup spinach leaves
• 1/2 cup almond milk or coconut water
• 1 tablespoon chia seeds
• Optional toppings: Sliced banana, granola, shredded coconut, and hemp seeds
• Instructions:
• In a blender, combine ripe avocado, mixed berries, spinach leaves, almond milk or coconut water, and chia seeds.
• Blend until smooth and creamy, adding more liquid if necessary to reach desired consistency.
• Pour the smoothie into a bowl and top with sliced banana, granola, shredded coconut, and hemp seeds.
• Serve immediately and enjoy as a refreshing and nutrient-packed breakfast or snack.

 

Tea to Try: Red Raspberry Leaf Tea:

Red raspberry leaf is a popular herbal remedy known for its toning effects on the uterus and reproductive system. Drinking red raspberry leaf tea can support hormonal balance and enhance fertility, making it an excellent choice during the ovulatory phase.

 

Phase 4: Luteal Phase (Days 19-28)

During the luteal phase, estrogen levels drop, and progesterone levels rise, leading to changes in appetite and mood. As tempting as it is to reach for comfort food, it's essential to focus on foods that support hormone balance, reduce PMS symptoms, and promote relaxation.

 

Feel Good Foods:

• Magnesium-rich foods: Leafy greens, nuts, seeds, bananas, and dark chocolate (to support muscle relaxation and mood regulation).
• Vitamin B6-rich foods: Chickpeas, salmon, potatoes, and poultry (to support neurotransmitter synthesis and reduce PMS symptoms).
• Complex carbohydrates: Whole grains, legumes, and starchy vegetables (to stabilize blood sugar levels and promote serotonin production).

 

Recipe to Try: Baked Salmon with Roasted Vegetables

• Ingredients:
• 2 salmon fillets
• 2 cups mixed vegetables (such as bell peppers, zucchini, cherry tomatoes, and asparagus)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried herbs (such as rosemary, thyme, or oregano)
• Salt and pepper to taste
• Instructions:
• Preheat the oven to 400°F (200°C).
• Place salmon fillets on a baking sheet lined with parchment paper.
• In a small bowl, whisk together olive oil, minced garlic, dried herbs, salt, and pepper.
• Brush the olive oil mixture over the salmon fillets, coating evenly.
• Arrange mixed vegetables around the salmon on the baking sheet.
• Drizzle vegetables with remaining olive oil

 

Tea to Try: Peppermint Tea:

Peppermint has calming properties that can help relieve stress, soothe digestive discomfort, and alleviate PMS symptoms such as bloating and irritability. Drinking peppermint tea can promote relaxation and enhance overall well-being during the luteal phase.

 

And if you're looking for extra relief from PMS symptoms including abdominal bloating and mood swings, try our highly-rated PMS Elixir.

Always read the label and follow the directions for use.