Eating for Your Cycle

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Hollie Patterson
5 years ago
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1 the nourish exchange Eating for Your Cycle Cycle syncing is the practice of eating, exercising, and aligning with your strengths according to your menstrual cycle. At first something like this might seem a little more too goddess circle-y (no shade!), but it actually makes a lot of sense. As women, we run on a monthly schedule meaning our hormones differ greatly from week to week based on where we are in our egg-making and releasing process. Hormones (namely estrogen and progesterone) peak and plummet and our bodies, minds, and moods are impacted by these fluctuations. The idea of cycle syncing is all about living in alignment with your hormonal rhythms by choosing different foods and types of exercise depending on which phase you re in all while being mindful of what you re drawn to in terms of work, socializing, and sex. This pdf covers the food aspect for each of the four phases. It includes: My shopping list for foods I try to include in my diet for each phase A list of meal ideas using those ingredients 2 recipes per phase to get you on your way Please keep in mind: These are just suggestions! It s all about listening to your body and trying to get the most out of your food in a way that works for you. With the help of Alisa Vitti s book Woman Code, my personal experience, and some further research, I honed in on the foods that work well for each stage of my cycle. Here s what I ve learned so far! Page 1

Follicular Key Nutrients Probiotics Fiber B vitamins Why? Hormone levels are low after your period and estrogen is beginning to build to create a new egg.

2 Follicular Key Nutrients Probiotics Fiber B vitamins Why? Hormone levels are low after your period and estrogen is beginning to build to create a new egg. Food preparation & focus Think: Spring // lightly cooked, raw, sprouted, and fermented vegetables Fermented veg, kraut, kombucha Artichoke Broccoli Cabbage Carrot Romaine lettuce Parsley Page 2

3 Green peas String beans Zucchini Avocado Citrus Plums Pomegranate Green Lentils Split pea Black eyed pea Chicken Eggs Brazil nut Cashew Nut butter Olives Vinegar Barley Oat Rye Wheat Meal ideas Zucchini Noodle Salad with Chicken (or Chickpeas) & Avocado Pesto Nicoise-ish Salad Grilled Romaine + Chickpeas or Chicken with Tahini Ranch Green Lentil No-Meatballs with Zucchini Noodles & Pesto Red Cabbage + Carrot Slaw with Herbed Yogurt Dressing Green Bean + Farro Salad with Olive Oil and Lemon Roasted Zucchini + Broccoli Frittata Rye Sourdough Toast with Sauteed Zucchini or Avocado or Tomato + Labne Sprouted Toast with Almond Butter + Peaches Roasted Plums with yogurt Page 3

4 Recipes Zucchini Noodle Salad with Chicken (or Chickpeas) & Avocado Pesto Serves 2 Ingredients 2 skin-on chicken thighs OR 1 can chickpeas, drained and rinsed Olive oil 1 avocado 1 cup packed fresh basil leaves, plus more for garnish 1 large handful kale leaves, de-stemmed and torn 1 garlic clove Juice of ½ a lemon Salt and pepper 1 medium zucchini, spiralized or peeled into ribbons ½ cup marinated artichoke hearts, drained and roughly chopped ½ cup sun-dried tomatoes packed in oil, drained and roughly chopped Method 1. Heat oven to 400 F. Drizzle a baking sheet with a thin layer of oil. Put chicken thighs on the tray and season with salt. Bake for 30 to 40 minutes, until cooked through and golden. If using chickpeas only bake for minutes. 2. Meanwhile, make the pesto by combining avocado, basil, kale, garlic, lemon juice, and a pinch of salt in a food processor or high-speed blender and pureeing until smooth. Add a little olive oil to move things along if necessary. Taste for seasoning, adding more salt to taste. 3. Peel zucchini into noodles and combine with artichoke hearts. Toss with avocado pesto sauce and top with sun dried tomatoes, chicken thighs, and fresh basil leaves. Page 4

Nicoise-ish Salad Serves 2-3 Ingredients 1 cup cooked black lentils, drained* 1 tablespoon avocado or olive oil 1 small bunch of radishes (about 6 to 8 radishes), cleaned and sliced in half

5 Nicoise-ish Salad Serves 2-3 Ingredients 1 cup cooked black lentils, drained* 1 tablespoon avocado or olive oil 1 small bunch of radishes (about 6 to 8 radishes), cleaned and sliced in half lengthwise 1 pound green beans, trimmed ½ pound (8 ounces) small baby potatoes 1 medium/hard boiled egg, sliced (optional) 3 cups baby arugula, roughly chopped 1 cup grape tomatoes, chopped 2 teaspoons capers ¼-⅓ cup olives, pitted and sliced (I like nicoise, nyon, or kalamata here) Page 5

6 Dressing 2 teaspoons Dijon mustard 2 teaspoons red wine vinegar ¼ teaspoon salt ⅛ teaspoon pepper 4 tablespoons olive oil 2 tablespoons water 2 tablespoons minced shallot Method 1. *To cook the lentils, place ¾ cup dry black lentils in a medium pot with 3 cups water and pinch of salt, bring to a boil and cook, covered, for about 18 to 20 minutes. You want them al dente with a little bit of bite. Drain the lentils well. 2. Heat oven to 400 F. Brush 2 baking trays with olive oil. Arrange the radishes on one and the green beans on the other. Roast radishes for 25 minutes. Roast the green beans for 15 to 20 minutes. 3. Meanwhile, fill a medium saucepan halfway with water and bring to boil. Add a big pinch of salt and the potatoes and cook for about 10 to 12 minutes until potatoes are easily pierced with a fork. Drain, run potatoes under cool water. When cool enough to handle, slice in half. 4. Whisk together dressing ingredients until well combined. 5. Assemble bowls by tossing arugula with a spoonful or two of dressing and dividing between the bowls. Top with green beans, potatoes, tomatoes, radishes, lentils, egg, capers, and olives. Drizzle on more dressing to serve. Page 6

7 Ovulatory Key Nutrients B Vitamins Folate Omega-3 fatty acids Vitamin C Zinc Fiber Why? Remove excess estrogen and contribute to healthy egg production Food preparation & focus Think: Summer // fresh and raw foods plus vegetable and fruit smoothies Asparagus Brussels sprouts Corn Red pepper Chives Page 7

8 Eggplant Scallion Spinach Tomato Bitter greens Cantaloupe Raspberry Strawberry Fig Coconut Apricot Almond Pecan Pistachio Lamb Salmon Tuna Eggs Black beans Red lentils Lentils Amaranth Quinoa Other tips: You can tolerate a little bit of alcohol and caffeine at this stage. Meal ideas Moroccan Carrot Salad with chickpeas, cilantro, cumin dressing Poke Bowls Spinach + Strawberry Coconut Milk Smoothie with almond butter Red Lentil Hummus topped with paprika oil Cucumber, Tomato + Herb salad with lemon and olive oil with pistachio + labne Raw Zucchini Salad with lemon, olive oil, parmesan Roasted Salmon with Warm Tomato Salad Tomato Toast with Lentil Hummus, Feta + Pistachios Lamb Burgers with a big Kale Salad Spinach Salad with Strawberries, Quinoa + Pistachios Spicy Black Beans with Carrot, Cilantro, Cabbage Slaw Page 8

9 Polenta with Eggplant Caponata Easy Roasted Ratatouille Recipes Moroccan Carrot Salad with chickpeas and cumin dressing Serves 2 Salad Ingredients 3 medium carrots, peeled into ribbons with a vegetable peeler 1 can chickpeas, drained and rinsed Cilantro, roughly chopped or torn Feta, crumbled Olives, torn Pistachios, roughly chopped Salt, to taste Cumin Dressing 2 tablespoons olive oil 2 teaspoons champagne vinegar or white wine vinegar 1 teaspoon honey ¼ teaspoon cumin ¼ teaspoon sea salt Method 1. To make dressing, combine ingredients together in a jar with a lid and shake to combine. 2. Place salad ingredients in a medium mixing bowl with a couple of spoonfuls of the dressing, toss to combine. 3. Add more dressing and salt to taste. Page 9

Poke Bowls Poke bowls are easily customizable and delicious when done right. My simple formula to play with is: Base + Centerpiece Topping + Supporting Toppings + Sauce.

10 Poke Bowls Poke bowls are easily customizable and delicious when done right. My simple formula to play with is: Base + Centerpiece Topping + Supporting Toppings + Sauce. Serves 4 Base 2 cups dry brown rice 6 cups shredded cos lettuce Centerpiece Topping Sushi-grade salmon or tuna ( grams per person, a little goes a long way), cut into cubes 4 cups watermelon, cut into cubes - looks like raw tuna, but adds a refreshing element 2 cups edamame - for plant-based protein Supporting Toppings 2 avocados, sliced (at the last minute) 1 medium cucumber, deseeded and sliced 3 scallions or spring onions, thinly sliced Sesame seeds Peanuts, toasted Nori, finely chopped Limes, sliced into wedges Page 10

11 Sauce: Tamari & Sesame Sauce ½ cup tamari (gluten-free soy sauce) or coconut aminos 2 teaspoons rice wine vinegar 1 teaspoon sesame oil Method 1. Start by cooking the rice. Combine rice with 4 cups water, bring to a bowl and reduce to a simmer. Cook covered with the lid slightly ajar (like a jaunty hat) for about minutes until the liquid has absorbed and the rice is al dente. Or cook according to the package instructions. 2. Next make the sauces, simply whisk ingredients for each together in two separate bowls. 3. Next prepare your fish. Toss with half of the Tamari & Sesame Sauce, reserve the rest for topping. 4. Finally, place everything into bowls or on plates, along with utensils for serving. Serve buffet-style and let everyone fill their own bowls. Page 11

12 Luteal Key Nutrients B Vitamins including Niacin Beta carotene / Vitamin A Zinc Magnesium Calcium Soluble fiber Omega-3s Why? Help remove excess estrogen, support the liver, and balance your mood. Page 12

13 Food preparation & focus Think: Fall // root vegetables, grains, and greens Roasted root vegetables Sweet potato Carrot DLGs - Dark leafy greens Cabbage Cauliflower Onion Leek Scallions Radish Butternut squash/all winter squash Garlic Ginger Cucumber Peaches Apples Dates Pears Pineapple Buckwheat Millet Chickpeas White Beans Walnuts Pine nuts Pepitas/pumpkin seeds Beef Turkey Salmon Halibut/Cod Mint Other tips: Before period, curb alcohol and excess caffeine. Page 13

14 Meal ideas Roasted Carrot Tacos with Radish & Salsa Sweet Potato with Caulirice, Greens, Avocado, Hummus and Mint Chimichurri Salad with Roasted Carrot, Toasted Pepitas Peach salad with mint, basil, feta, cucumber, walnuts, red onion, and arugula Stir Fry with Ginger, Garlic, Scallion Sauce with greens, chickpeas, and sweet potato noodles Roasted fish with frizzled leeks, garlic, and tomato over greens Cauli rice and spicy chickpeas, garlic, onion Sweet potato fries with hummus White bean hummus Turkey or beef meatballs in a bowl with pesto, greens, millet, tomato, cukes Chickpea pasta with pesto, tomatoes, pine nuts Spicy white bean chili Recipes Sweet Potato Wedges Serves 2-3 Ingredients 1 large sweet potato Olive or avocado oil Salt, to taste Method Heat oven to 400 F. In a large mixing bowl, toss sweet potato with olive oil and salt. Arrange on a baking sheet and bake for 25 to 30 minutes, flipping about halfway through. Basic Hummus Ingredients 1 ½ cups cooked chickpeas or white beans, drained ¼ cup tahini Juice of ½ a small lemon ½ teaspoon salt Method Place all ingredients in a food processor or blender and puree until smooth. Taste for seasoning and adjust. Page 14

Cauliflower Rice Ingredients Olive or avocado oil 2-3 scallions or 4-5 ramps, thinly sliced ½ large head of cauliflower, finely chopped (about 3 cups) Salt, to taste Method In a large pan or skillet

15 Cauliflower Rice Ingredients Olive or avocado oil 2-3 scallions or 4-5 ramps, thinly sliced ½ large head of cauliflower, finely chopped (about 3 cups) Salt, to taste Method In a large pan or skillet over a medium high heat. Add avocado oil and sliced scallions and cook for 3-4 minutes until starting to turn golden. Add riced cauliflower and salt and cook, stirring, for 2-4 minutes until heated through. Taste for seasoning. Sweet Potato & Caulirice Bowl with Mint Chimichurri Mint Chimichurri Ingredients ¼ cup of olive oil 1 garlic clove, finely chopped ½ teaspoon smoked paprika ¼ teaspoon salt ¼ cup chopped fresh parsley 2 tablespoons chopped fresh mint Page 15

16 Bowl Ingredients 1 portion of Cauliflower Rice 1 big handful arugula, roughly chopped 1 portion of Sweet Potato Wedges ⅓ cup chopped tomatoes or sundried tomatoes ½ avocado, roughly chopped 1 scoop of Hummus Method 1. To make chimichurri, In a small pan or skillet, combine olive oil and garlic and heat over medium until the garlic starts to sizzle. Then stir in paprika and remove from heat. Stir in salt, parsley and mint and let stand for at least 15 minutes before serving. 2. Assemble bowl ingredients and top with a couple of spoonfuls of the chimichurri. Serve with more chimichurri on the side. Page 16

Menstrual Key Nutrients Iron - due to blood loss, you need to replenish this important mineral Vitamin C - which helps your body absorb iron more readily Omega-3s - helps reduce inflammation (and

17 Menstrual Key Nutrients Iron - due to blood loss, you need to replenish this important mineral Vitamin C - which helps your body absorb iron more readily Omega-3s - helps reduce inflammation (and thus, cramps) and helps boost your mood B12 & B6 - can reduce cramps and help stabilize mood Protein - keeps your energy up and cravings at bay Calcium - reduces cramps and bloating Magnesium - reduces cramps Why? Inflammation and blood loss are the main areas of concern now. Support your body with foods that quell inflammation rather than cause it and supplement with blood-enriching foods. Pair iron-rich food with foods that have vitamin C for better absorption. Page 17

18 Food preparation & focus Think: Winter // warming, cooked foods, roasted root vegetables, and healthy fats Avocado - healthy fats, magnesium Beets Kale (sauteed) - calcium, iron Spinach - iron Mushrooms (esp. shiitake) Seaweed Broccoli (Vitamin C) Tomatoes Bell Peppers Citrus Strawberries Blackberries Blueberries Watermelon Sesame Seeds/Tahini - iron, calcium Chia seeds - calcium, omega 3s Hemp seeds - calcium, omega 3s Flax seeds - omega 3s Almond butter - calcium Lentils (esp. black) Black Beans Kidney Buckwheat Miso Tamari Ginger - anti-inflammatory Eggs Salmon Mussels Lobster Clams Beef Pork Other tips: Avoid alcohol, cold foods, and caffeine. Page 18

19 Meal ideas Beet + Strawberry Smoothie Bowl Black Bean Beet Burgers Mushroom, Kale, Ginger Stir-Fry with Soba Noodles, Tamari, Garlic Miso Tahini Lemon Salad Dressing with Massaged Kale, Avocado, Tomato Salad Beet + Strawberry Salad with Spinach + Honey Mustard Roasted Spicy Broccoli with Sauteed Kale, Cabbage + Red Pepper with Almond Butter-Lime Dressing Black Bean + Mushroom Taco Bowls with tomatoes, bell peppers, and kale or spinach Miso Mushroom Soup with Buckwheat Noodles Lentil Soup with Spinach, Tomatoes & Lemon Mussels in Tomato Broth with Basil Beef Meatballs in Tomato Sauce over Pesto Kale Salad Almond Butter Chocolate Chunk Cookies (flourless) Cacao Chai Smoothie: Bananas, cacao powder, almond butter, coconut milk, frozen spinach, cinnamon, ginger, cloves, cardamom, chia seeds, ice Recipes Beet & Strawberry Smoothie Bowl Serves 1 Ingredients ½ cup coconut milk (add more coconut milk or some water, if you want a traditional sippable smoothie) 2 cups frozen spinach 1 small beet, peeled (can be raw or roasted) ½ cup frozen strawberries 1 frozen banana 1-2 tablespoon peanut butter or almond butter 1 tablespoon ground flax seeds ½ teaspoon vanilla powder or extract Optional Toppings Cacao nibs Hemp seeds Fresh berries Page 19

20 Method 1. Combine all smoothie ingredients together in a blender and puree until smooth (this can take a few minutes, depending on your blender), scraping down the sides with a rubber spatula once or twice, to make sure everything is incorporated. 2. Pour into a bowl, sprinkle on toppings and enjoy. Black Bean + Beet Burgers Makes 6 to 8 patties Ingredients 1 tablespoon olive oil, plus more to cook burgers in 1 small (½ medium) red onion, finely diced 2 garlic cloves, peeled and finely chopped 1 egg 2 medium beets, cleaned and shredded on a box grater 2 (15-ounce) cans black beans, drained and rinsed Page 20

21 ½ cup rolled oats 2 tablespoons tomato paste 1 ½ teaspoons salt 1 ½ teaspoons smoked paprika 1 teaspoon oregano A few grinds of black pepper Serving suggestions Sprouted english muffins or buns BBQ sauce Smashed avocado Sliced tomato Romaine lettuce or arugula Method 1. Heat olive oil in a medium skillet over a medium heat. Add onion and cook, stirring, for about 5 minutes. Add garlic and cook for 1 minute. Remove from heat. 2. Meanwhile, shred the beets on a box grater and set aside. In a food processor, place oats and process until finely chopped and bordering on a flour-like texture. Place in a medium mixing bowl. 3. Put black beans in the food processor and pulse until they re finely chopped and combined but not a complete puree. 4. Place processed black beans, beets, egg, cooked onions and garlic, oregano, paprika, and salt in a the mixing bowl with the oats. Mix with a rubber spatula or with your hands until everything is well combined. Form patties with your hands, making them about 1 inch thick and about 3 inches wide. 5. Heat oven to 400 F. Line a tray with parchment paper and lightly brush with oil. Arrange burgers on the tray and baking for 15 minutes. Flip the burgers and bake for another 10 minutes. 6. Serve warm on a toasted bun with desired toppings Thank you! I hope you enjoyed this deep dive into what eating for your menstrual cycle actually looks like. If you have any questions or comments, send me an at: thenourishexchange@gmail.com. xo, Leah Page 21

Produce Produce protein. Pantry

Produce Produce protein. Pantry Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken