As we travel for our upcoming series, it has become more clear to me how many of my most uncomfortable travel memories must have coincided with my pre-menstrual phase. We simply require more support to thrive in this phase. For example, unstable blood sugar has the most intense symptoms in this phase. Thus, tasting the delicious desserts, going long periods without eating, trying to go with the flow and eating things that you know don’t agree with you can snowball and have the most immediate side effects. This can feel like hanger, severe sadness, fatigue, irritability and so forth. You may not always be able to avoid travel during this phase. (Even though I scheduled this trip not to coincide with this phase, my cycle shifted since this trip was planned, nearly 6 months ago). So here are my top recommendations for smoother sailing during this phase (whether you’re traveling or not):
1. Maintain your blood sugar: eat frequently, don’t skip meals, pack healthy snacks, keep the sweets to a minimum
2. Rest up: get sleep, take naps, pack melatonin to help regulate your sleep and avoid jet lag
3. Schedule self care: visit a local spa, bathhouse, or hot spring. Get a massage, journal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember to forgive yourself when you get swept away by the new place you’re visiting! Just dust yourself off and find the next opportunity to choose radiance. 🌏🌍🌎
Part of my #lutealphase food prep for the next couple of days includes this delicious stir-fry of cabbage + collard greens. I steamed the veg in a little bone broth, toasted sesame oil, fennel seeds + sea salt. 🌿 .
Leafy greens and cruciferous vegetables provide fiber and calcium+magnesium that are essentail to help flush excess estrogen through the bowel and reduce fluid retention. Not to mention, they're delicious 👅 I ate a big bowl of this after having leftoever vegan chickpea cookie dough, because #balance right? .
For me, going with the flow and listening to what my body is craving is super liberating. Instead of following what I THINK I should be eating, and when, etc., I make sure that there's an abundance of natural, cycle-supportive whole foods around when hunger strikes. It's SO much cheaper to eat this way, as I hardly ever buy pre-packaged convenience foods anymore. Also, most of the time at least half of the foods per any week are in season!
Did you know sugar cravings, fluid retention, and irritability all occur most often in our luteal phase? Eating foods high in B Vitamins, calcium, magnesium, and fiber as well as healthy natural sugars can help with the dip of estrogen we experience during this phase. Consuming calorie dense white sugar laden foods during this time will only make for worsened symptoms.
Skip the donut and opt for roasted vegetables, the roasting process increases concentrations of sugars. Complex carbs such as pumpkin, sweet potatoes, squash, brown rice, and millet are all ideal foods to include in your luteal phase that will help stabilize serotonin and dopamine levels to help prevent mood swings.
To learn more about your unique phases and ways to optimize them, check out my charting workshop tomorrow! Click the link in my bio and it is the first tab. Hope to see you all there!
🥒🥕🍠🍞 RECIPE 🥒🥕🍠🍞
Gluten and dairy free vegetable filled bread! I certainly did break my fast with deliciousness this morning. Flo living and hormone friendly ‘bread’ topped with smashed avo, jalapeño salt, pepper, olive oil, pumpkin seeds and hemp seeds. I toasted the slice under a hot grill pre avo on a baking tray. This is a great recipe to satisfy those bread desires and ensures your not feeling like your missing out 😍. Here’s how to make this scrumptious loaf, depending on budget organic ingredients are ideal:
You’ll need 1 cup almond mill, 1/2 cup pumpkin seeds, 1/4 cup chopped roasted cashews, 1/2 cup coconut flour, 2tbs psyllium husk, 1 large grated zucchini, 1 large grated carrot, 1 cup grated sweet potato, 4 eggs, 1/4 cup coconut or avo oil, 1tbs paprika, 2 tsp cumin, 2 tsp gluten free baking soda and 2 tsp Himalayan salt.
To make preheat your oven to 170C. Spray and line a bread tin with baking paper. Combine all the dry ingredients except cashews in a bowl. In a seperate bowl grate your veggies and add lightly whisked eggs and oil. Stir the wet ingredients. Add dry and wet ingredients together in the one bowl and use your hands to make sure it’s well combined. Get down and dirty 😉 Pop the mixture in the tin and sprinkle cashews on top pushing them in gently. Pop in the oven for 60 minutes or until a skewer comes out clean. You’ll want to keep an eye on it from 50 minutes as time can vary depending on your oven. It may also need more then 60 minutes. Next remove from the oven and let it cool in the tin for half an hour. Lift the loaf out and slice to enjoy. Keeps for 5 days and I love it toasted under the grill. Hope you enjoy 😊
Premenstrual Dysphoric Disorder 🌟 I was diagnosed at 18 and rolled my eyes thinking “this isn’t hormonal, I just have an emotional crisis every month.” It’s similar to PMS but for me it starts at about day 16 or 17 of my cycle. My pal jimmy used to call it PMS5000 🌟 Tracking my cycle is invaluable. Right after I ovulate, my estrogen levels take a backseat to progesterone and I just don’t do well with that hormone at all. Dysphoria is the perfect word for ten days of the month. It’s almost as if I am wearing a veil, everything looks so different. Now that I’ve settled into this diagnosis and have become extremely mindful of my body and the way it changes with increased progesterone and estrogen, I’m starting to notice that my senses process differently too. Bright colors come across as obnoxious, certain sounds that I’m usually ok with become offensive to my psyche. There’s an overall increased sensitivity in my body to touch as well... certain textures can leave me wanting to scream. ritual has become invaluable. I wrote about “ritual” a couple of years ago as the word began to pop up for me... creating habits, making the present moment sacred... these are things that so many religions embrace and for good reason. What five months of retirement as shown me is that staying still and creating ritual is vital to my well-being, especially in the luteal phase. 🌟 I hope you can take even just five minutes to light a candle and breathe, or to prepare and drink tea or to even just sit and listen to the birds #midwifememoir#mamacare#pmdd#lionheartarts#midwifewriting#lutealphase#ritual#makeitsacred
TFW you must have ovulated because your #bloodsugar is WAY too high and you literally did nothing differently from your normal morning smoothie and insulin routine 🙄 someone please get me outta this female torture cycle. I wish fertility was something you could turn on and off because my #ovulationphase and #lutealphase are KILLER (literally). Just keeping it real over here 👋🏻 #type1warrior#type1diabetes#cyclesynching
Can I get an amen? 🙋🏼♀️ So many people STILL judge how healthy something is based on how many calories it contains. An avocado 🥑 has more calories and fat than a diet soda 🥤 But you know what? It’s healthy fat that we need and far more nutrient-dense! Our bodies cannot live on calories alone; yet that’s what so many people focus on and try to LIMIT! How messed up is that? How can we expect to be our best selves we can be when we don’t focus on nutritional content AND starve ourselves by restricting calories (energy)? Look at the ingredients over calories. Eat REAL foods. And please, at mealtime, stop feeling paranoid or guilty. Enjoying our meals helps our bodies to relax and absorb more nutrients. 💕✨ I’m feeling very passionate and expressive today, which if you know about where I currently am in my feminine cycle, this totally makes sense 😂 Do you resonate with this? What do you think? #dontcountcalories#nutritionovercalories#eatrealfood
Crispy chickpeas are a new favourite. They are the perfect snack or a great addition to crunch up a salad. Chickpeas provide the body protein and carbohydrates. They are also full of fibre assisting digestion. These gems are also high in zinc and folate, essential for hormone balance. I also love that they help control blood sugar and if your trying to maintain a healthy, predictable flo this is crucial! These crunchies are so easy to make. Set your oven to 180C. Rinse a can of organic cooked chickpeas. Dry dry dry! As much as you can using paper towel or a tea towel, this is a very necessary step! Peel the skins of [makes them EXTRA crunchy]. Dry again. Toss in a bowl with a tablespoon of avocado, coconut or olive oil and a little salt. Roast for 45-60 minutes giving the baking tray a schimmy every 15 minutes. Once they are crisp remove and season as desired. I love paprika and cumin but the options are endless! They last crisp and crunchy for about 4 days ... Assuming you don’t eat em first 😉
Started a new cycle on my birthday, this past Saturday! I really loved this cycle. Finally, a 12-day luteal phase! One of the many beauties of fertility awareness is that although my cycle length ranges between 25ish to 35ish days, it never comes as a huge surprise when I do get my period, because I already know when it's about to happen, based on my typical luteal phase length.
But as luck would have it, even though I knew I would soon get my period, I totally forgot to grab a #clothpad to bring with me out on Saturday and ended up accidently #freebleeding . Weirdly, that's the second time that's happened lately, but it honestly didn't feel like a huge deal. I knew that my bleeding on cycle day 1 is light, so it was a non-issue.
Compare that to the past, before FAM? I would have been caught 100% off gaurd, would have freaked out, and would have ran to the nearest store to buy some disposable menstrual products.
But not this time! It was no big deal - nothing a little OxyClean couldn't fix! All that remained was awesome, fun, confident birthday memories - no stains, no stress! 😁❤💖✌🌌
My favorite snack as of late 😍 slice of good bread 🥖 smear of cream cheese ✨ as many chives I can stuff on top 🌱 and a slice of radish ✨ If you wanna be #extra add some cracked pepper on top 😍 For my #vegan friends, replace the cheese with nut cheese or vegan butter ✨ For my #glutenfree / #paleo buddies, get some gf bread or use on a slice of sweet potato toast ✨ And for my carnivorous friends who can’t not eat meat 🍖 a slice of salami, turkey, or bacon would be legit 👌🏻 Food doesn’t have to be complicated. Make it work for YOU!! ♥️ Happy Friday!
Barely made it to another day. Today was hard. Not gonna lie. Harder than most of the other days. I was easily stressed out and I became snappy and my mind as well as my reflexes were on the dull side. Had a hard time finding the right words to express myself today, as well. Most likely it’s due to shifting hormones. #lutealphase in full effect. Ugh. 😣 the next 10-14 days will be a bigger struggle to keep sugar levels up and energy levels up. But at least I know what is going on and I have some remedies up my sleeve to help curb the effects. The biggest one being more sleep. Definitely more sleep. On that note, off I go. 🛏 😴 💤
// k n o w t h y s e l f
I had a beautiful bank holiday weekend. I got some work done, spent time in nature, saw family and friends. So I was a bit puzzled to wake up on Wednesday feeling a bad kind of funky and having my inner critic chattering like mad in my head. I felt small waves of nervous energy, swirling with lethargy. I felt a shed load of self doubt and I really wanted to just do some hard introverting and get deep into some bed and Netflix.
As I was already deep in my inner world I got a little whisper that suggested to me that I might check where I was in my cycle. Day 25. Ahh that explains it this right at the end of my luteral phase I get premenstrual magnification of mental and physical symptoms that I’m already sensitive to. •
Once again self awareness for the win! It’s definitely mindfulness that has helped me on this journey to knowing myself better. And once I realised where I was, my inner nurturer could take over and say.
🖤It’s time to slow down
🖤be kind to yourself
🖤make more time for mindful moments 🖤forget the ginormous pile of ironing 🖤you’ll feel better again soon
🖤take a nap or just lie down and rest
🖤eat the dark chocolate dammit
I felt better almost immediately both surrendering to the storm, knowing it won’t last for ever and that I know just what to do to make it more bearable in the now. Self awareness is so important it helps us to choose our response not just lurch from one reaction to another where life is happening to us. Which gives us the ability for a better life experience. It lets you know you have all the tools you need within you to make decisions that are going to serve you best. Observing yourself, recognising what you see and accepting gives you a sense of peace. You can start making clearer plans and have a clearer direction in life based on who you are, not how you think you should be.
As promised, my new recipe for BFF Bites is up on the blog! BFF = Blueberries, Flax & Figs, which are a match made in heaven! They feature @manitobamilling Smooth Whole-Milled Flaxseed for an omega-3 punch! A perfect #lutealphase treat! Recipe link in profile!
Who else is enjoying the best of summer produce? I know, I know, it's technically not summer YET. But if you are in the California area like me, summer has basically been here for weeks now! I felt like a champ this past weekend when I learned how to use my grill and got my veggies going 😎👍 My family laughs at me for being excited to grill when all I eat is vegetables but hey, us non-meat-eaters can still totally enjoy that delicious smoky char in foods like grilled corn--AKA the most anticipated of the summer produce! I slathered it in hummus and cashew parmesan for a lighter take on street corn 😋 I also served it alongside @halfbakedharvest Cauliflower Shwarma Pitas and OH M! These and their accompanying green tahini sauce (made with authentic tehina) were so good! The fam approved of them, too! Even better, I can still enjoy some #ovulatoryphase goodies as I dip into my #lutealphase 💃
P.S. Nothing against #tacotuesday but can we just make #pitatuesday a thing? .
POST FOR MY LADIES 💕This recipe is perfect if you're in your luteal phase, it has all the right foods to support your hormones. Roasted or baked veggies help your liver and large intensive flush estrogen more efficiently. ✨The average luteal phase lasts for 14 days, but 10 to 16 days is considered normal. Before I started cycle syncing & taking herbs I was averaging 8-9 days which made my menstrual cycle all out of wack, now I'm at a 10/11 with normal cycle 🙌🏽 May not seem like a big deal, but when you're finally feeling good and noticing improvements it's a huge deal!!! 💕I will be making a video about my journey since so many of you ladies have been asking, so stay tuned! (Recipe on our story) Happy Tuesday! 🌸Francesca
I haven’t been very active lately. Personally, I just haven’t had the energy.
I’ve begun to notice that my energy rises and falls with the phases of the moon: around the full moon, I am more active, more energetic. I have more to give and am able to devote myself fully to the service of others. As the moon wanes and becomes new again, I feel more introverted, depleted. I need more of me for myself. I cannot give as much to others, so I spend it focusing on my needs more and replenishing myself.
Coincidentally, my moon cycle is also linked in the same way, so it makes sense that I need more time for myself and my emotions. Funny how that works, hmm?
Realizing this cycle of energy has been monumental in terms of self-care. Being able to pinpoint what I need and when I need it...there is more peace within me. There is no guilt of things not getting done because I realize it’s simply not the time for me to manifest and create.
That’s not to say things have been set aside, no. There is still work to be done, and the little one still runs around like a maniac regardless. But I am slower: to give, to take. Going at my own pace and taking a gentler approach to things rather than succumbing to the chaos going on around me.
Snicka’s recipe 😎 #droolicious
Excuse the bite, I couldn’t wait to take the 📸
I don’t know about anyone else but during my lutealphase I want all the sweet things 🍭. Chocolate, even gluten and dairy free store bought often contain all sorts of additives and processed soy. So. Here’s the recipe for my saving grace. You’ll be licking your fingers at every stage. And for those that aren’t date fans nor am I and somehow with the cashew crunch and overwhelming salty choc you don’t even notice them. I use ashwagandha and organic ingredients to boost the benefits of this treat but totally optional depending on your cupboard ingredients and budget. I truly hope you enjoy these as much as we do in my house 😍
1 cup pitted dates, 1/2 cup hot filtered water, 2 tbs filtered cold water, 3/4 cup cacao, 1/4 cup honey (or alternative of choice), dash of cloves, dash of cinnamon, 1tsp ashwagandha (optional), 1/2 tsp vanilla extract, 1/4 cup coconut oil, 1/2 cup nut butter (I used @pureharvest ABC + hemp spread) and 1/2 cup dry roasted roughly chopped cashews.
Method: blitz dates and hot water. Clean out the blender into a bowl. No need to wash as you’ll reuse to blitz 2 tbs of the date ‘caramel’ you’ve just made along with 2 tbs filtered water, cacao, honey, cloves, cinnamon, ashwagandha, vanilla and coconut oil. Remove from the blender and stir through the nut butter. Add a pinch of salt. Now you have your chocolate base 🍫. Next line a baking tray with baking paper. Spread the chocolate base, I find making it square and about 1cm thick ideal. Spoon the date caramel on top of the chocolate and lightly spread evenly. Then sprinkle a pinch of salt over the caramel. Now you want to sprinkle the cashews over. Once the cashews are on gently push them a little to make sure they freeze into the caramel. Pop the tray in your freezer for a few hours or overnight. Finally slice to your desired size into chocolate bars. You’ll want to keep these guys frozen, I store in a glass container with baking paper between each layer. ENJOY 🤩
The smallest step you can make for a #pmsfree cycle is adding a green drink (be it juice or smoothie) in the 14 days of your #lutealphase , or at least in the last 7 days before your period. Just trust me on that and try it without any other changes, especially if you experience heavy periods, heavy cramps, blood clots, edema and swallowing, acne and mood swings from hell 😂🌸💗 #lutealsupport#lutealdetox#gentledetox#greenjuicelover
Luteal blueb pancake flayva🍹
Beautiful Sun☀️Day morning calls for something sweet and satisfying to support my endocrine and reproductive system. I’m at the end of my cycle and my hormones are all at their peak. To nourish my body there is an emphasis on leafy greens to avoid fluid retention by giving magnesium and calcium. Also it’s natural to crave sugar at this stage so I love adding sweet root vegetables and berries to give natural sugars. I like to enjoy my home made ‘snicka’s’, I’ll share the recipe on Tuesday. Vegetables like sweet potato assist the large intestine and liver to flush hormones like estrogen. This smoothie tastes like blueberry pancakes 🥞 but has all the hidden vegetables. To recreate blitz the following organic ingredients:
1 cup of frozen blueberries, 2/3 cup steamed then frozen sweet potato 🍠, 1/2 cup steamed then frozen zucchini, 1/2 cup steamed then frozen cauliflower, giant handful of baby spinach, 2 tablespoons of pea protein (check for any nasty ingredients 🤢 - I ❤️ @teresacutter_healthychef organic pea protein), 1 tsp cinnamon, 1 tbsp sunflower 🌻 seeds, 1 tbsp flaxseed oil, 1 tbsp vanilla extract (again check for no nasty ingredients 🙅🏻♀️) and 1.5 cups of filtered water💧. Would love to hear your feedback! Here’s to a joyful Sunday friends ☺️
[THE 4 CYCLE PHASES ] When I first started feeling symptoms of hormonal imbalance, I turned to books (and google of course) and learned about the 4 very different phases that occur each menstrual cycle. Being able to better understand my body brought me a lot of peace. It also has been a major tool in helping balance my hormones. Here’s a little bit about how I experience each phase :
1 - MENSTRUAL PHASE: For many, this is their least favorite phase, but for me its when my hormones are at their most level and I am able to think more clearly. After the intensity of my luteal phase, my menstrual phase is like a breath of fresh air. My energy levels are low, which means that I take this week to rest and recover.
2 - FOLLICULAR PHASE : During this phase, our bodies are prepare for ovulation. Usually, I feel light and energized during this part of my cycle. Because of my hormonal imbalance, I can’t always count of feeling how I SHOULD be feeling during this phase.
3 - OVULATORY PHASE : My favorite phase! During this phase, I’m usually very clear headed. I focus easily and I usually feel my peak energy levels. Naturally, libido is highest during this phase, so if you’re not trying to conceive, its best to use contraception if needed. (Did you know that our bodies only naturally lubricate during 2 out of the 4 phases? The follicular phase and the ovulatory phase. #TheMoreYouKnow )
4 - LUTEAL PHASE : This phase gives me the hardest time. If the egg released during ovulation isn’t fertilized, a whole lot of hormones send a whole lot of signals to different parts of the body to prepare for menstruation. This means estrogen, progesterone AND testosterone are at their highest and for me (because of my hormonal imbalance), this makes the most mundane things feel like climbing up a steep hill. Luckily, certain foods and habits are helping to regulate my hormone levels.
During the next 4 phases of my cycle, I will make more detailed posts about the phase I’ll be in, discussing foods, exercise, and healthy habits that help me go through each phase !
Up until about 5 years ago I had no idea about the variations of the timing of my cycle. Now, I am 100% tuned in and all I can say wow, during my luteal phase (pre-menstrual), I am DEFINITELY more inward, less inclined to dress up and wear makeup, not nearly as social, and coming into direct revelation about what it in it's death throws in my life.
I love being able to ride the waves of the different timings of energy!
What do you notice about your luteal phase?
📷 Via @samanthathegreengoddess
I’ve been reminded this week to be kind to myself and listen to my body. I’m at the end of my cycle and I have been feeling tired and a little irritated because I haven’t had enough ‘me time’. It’s been a busy week of work and I have been annoyed with myself for not making time to workout or get other tasks done as all I have wanted to do is rest. One night I even slept 10 hours! I’ve been learning how important sleep is lately for our hormones and cycles so I’ve listened to my body, rested as much as I needed and today as the weekend starts I’ve had a desire for exercise. I completed a big beach walk while listening to @fertilityfriday latest ep. Have a listen to Lisa and her amazing guests when you can. Highly recommend! I’m now sitting down to this satisfying organic feast of greens tossed with seeds and olive oil, fresh paleo loaf made using vegetables, roasted pumpkin , a smokey babaganoush and a poached egg. Satisfied, grateful for my body and its wisdom and ready for a restful restorative weekend. Big love all 💗
Protein chickpea cookies 😍 these are so delicious! These will hit your #lutealphase#cravings
This recipe is nearly entirely refined sugar free, gluten and dairy free (only coming from a small amount in the chocolate and or protein - both these ingredients can be subbed for something more appropriate for your dietary needs)
These ones had contained the following ingredients:
- 1 Can (400g) chickpeas
- 90g Rice Malt syrup
- 70g Penut Butter
- 100g Lindt 85% Dark Chocolate
- 75g Protein of your choice
Carbs: 14.7g (keep in mind these predominantly come from the chickpeas for which dietary fiber)
You will need a food processor or the like for this recipe to get the consistency correct.
Savoring every bite of this delicious chickpea "no tuna" sandy, because it's my last slice of @erewhonmarket Gluten free/vegan bread 😩🤤Just means its time for #3healthyhearts to take a trip out to LA for more 🤗 The recipe for the chickpea mix is on our stories and I highly suggest making it, because it is SO good 👌🏾I promise!
I added @mothersmarkets amazing avocado + purple cabbage + kale + radish sprouts 🌱Perfect way to start the month! Happy May 1st 💕#lutealphase
Cycle syncing becomes easy when I'm in my #lutealphase . With beautiful & #realingredients like this 👆🏾 what's their to complain about?
DO IT! Blend purple sweet potato @wholefoods + @kitehillfoods chive cream cheese together. Add radish sprouts + purple cabbage + roasted cauliflower + sweet potato with @chosenfoods avocado oil + @simplyorganicfoods black pepper + turmeric + pinch of pink Himalayan salt + drizzle @onceagainnutbutter tahini to top this bad boy off 💥
❍ SEED CYCLING ❍
little things that can help you have a better cycle 🕊 these bars are so easy to make and customize!! mix your seeds, nuts and maybe even some dried fruit with warm honey, press into parchment paper lined pan and let harden. chop into bars. that’s it!! you don’t even need a measuring cup if you’re anything like me 🤷🏻♀️ you want to get a tbsp of each seed a day. what are your favorite combos??
➡️sunflower + sesame for luteal phase ⏩flax + pumpkin for follicular phase
Guys!!! This breakfast is pure energy!!! •
My body has been showing signs of vitamin B deficiency’s. Whole grains are high in vitamin B but grains usually make me feel sluggish so i don’t like eating them. Been doing some research and long story short I think my body is extra sensitive to phytic acid. Phytic acid is a natural preservative grains and legumes make for themselves and are why they can be stored for so long. Phytic acid though is really hard for the body to break down and SO sprouting and soaking the grains and legumes before you eat them helps give your body access to all the nutrients. •
Yesterday I found this amazing blend of sprouted goodness at Trader Joe’s. I baked a sweet potato and generously sprinkled it with this mix some pine nuts, walnuts and sunflower seeds. Within 30 min my energy was on a steady climb and I felt amazing all morning. #shannonswomancodejourney#womancode#myflo#floliving#ancientgrains#vitaminb#energy#lutealphase#lutealfoods
T R E A T M E N T
P L A N N I N G •
No Sunday night blues here. Lovely yoga class followed by treatment planning for the week ahead, including reviewing client temperature charts & creating a bespoke treatment plan for their cycle day. Living my dream right now!!
I learned something new about breast tenderness! • Did you know breast tenderness is due to excess estrogen that’s not being able to be be eliminated AND a sign that you need more vitamin E? Well that’s what I’m learning. I’m usually sore for a whole week before my period starts. 😫 this month I only got sore 4 days before I’m suppose to start! Yay! AND I hit the almonds and sunflower seeds hard yesterday for vitamin E and today my pain level is HALF what it was yesterday!! It’s working!!!!! 😊😊😊 #shannonswomancodejourney#breasttenderness#pms#lutealphase#lutealfoods#myflo#floliving#womancode
DAG 28. Nu är vi i slutet av lutealfasen, och också slutet av cykeln. Några har pms och chokladcravings, eller bara känner för att ta det lugnt och mysa med sina gosedjur - som vi ser på chokladnallen! Den röda pilen på sidan av tårtan visar i vilken riktning cykeln går, och att efter idag börjar vi om på en ny cykel. Kom ihåg att långt ifrån alla cykler är 28 dagar!
Om vi blev gravida den här cykeln, går det en signal om att ett embryo har fäst sig i livmodern. Då fortsätter gulkroppen i äggstocken att producera progesteron. Men om det inte har hänt efter ett visst antal dagar, börjar gulkroppen dö. Det är när den dör som mensen sätts igång, och det ska vi prata mer om imorgon!
DAY 28. Now we're at the end of the luteal phase, and also at the end of the cycle. Some have pms and chocolate cravings, or just feel like taking it easy and cuddling their teddy bears - which we see on the chocolate teddy! The red arrow on the side of the cake shows in what direction the cycle goes, and that after today we start on a new cycle. Remember that far from every cycle is 28 days!
If we became pregnant this cycle, there's a signal saying an embryo has burrowed into the lining of the uterus. Then the corpus luteum in the ovary continues to produce progesterone. But if that hasn't happened at a certain time, the corpus luteum begins to die. When it dies, the menstruation starts, and we'll talk more about that tomorrow!
Afternoon golden milk latte! ✨ Homemade hemp milk, turmeric, a dab of @amesfarm honey, a scoop of @vitalproteins coconut creamer, @sunpotion He Shou Wu & Tocos, & a few dashes of cinnamon. 🌞 I’m ending my Luteal Phase, right now, so keeping inflammation down is extra important... and so are Mona snuggles 😻
Learning all differences between cooking and warming foods lately. When #TTC the follicular phase calls for cooling foods, and the luteal phase calls for warming foods - plus there’s all this getting 8 servings of veggies per day talk! And so, smoothies come into play. This is a great (and tasty) warming smoothie recipe... a little twisty take of the @ohsheglows Green Monster:
- 1 cup kale, destemmed
- 1 large gala (or sweet) apple, cored
- good handful of frozen peach slices
- 1/2 lemon, juiced
- 1 tsp ground ginger
- 1 tsp cinnamon
- 1/2 tbsp coconut oil
- splash of coconut water and almond milk (just enough to make smooth)
I’m retaining water, as I usually do during my Luteal phase. My ankles are a bit swollen. Can’t see the little bit of muscle definition I have worked SO hard for this month ☹️ coconut water to the rescue! •
I drank one of these last night around 6pm. I woke up in the middle of the night with a bladder about to burst! (Never happens to me) I peed THEN woke up again at 6 with an equally full bladder! •
Coconut water helps to balance your electrolytes so that you can actually hydrate and not just retain water. Ever woke up with a full bladder and/or swollen ankles and dry eyes or throat? You need electrolytes. •
I’ll be hoping on a plane tomorrow and I’ll be drinking plenty of coconut water so I don’t blow up like a balloon. #yay for food medicine that actually helps your body heal! #lutealphase#babysteps#coconutwater#balanceelectrolytes#womancodefood#shannonswomancodejourney#myflo#floliving#lutealphase#lutealphasefoods#lutealphasedrinks#reachingbalance