Nourishment Through Our Cycle

Episode Notes:

Ephesians 2:10 NLT

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.”

Be inspired to look at the calendar and make a mental note on when in the month to base your menu around hormone supporting foods! Or, pinpoint the most challenging time of the month and explore foods to add in to aid in balancing!

Meal & Snack Inspiration:

  • Unsweetened coconut milk yogurt + strawberries + ground flax + raw honey

  • Grass Fed Burger with Lettuce or Swiss Chard leaf “Bun” + Sweet Potato Fries + Roasted Mushrooms

  • Wild Fish/ Organic Chicken + Roasted Beets + Arugula Salad + sunflower seeds + Chickpeas

  • Hearty Lentil Soup + Organic Broth + Swiss Chard + Carrots + Roasted Mushrooms

  • Kale salad with pumpkin seeds + Roasted Cubed Acorn or Butternut Squash

  • Roasted brussels sprouts + pomegranate jewels (add in after roasting)

  • Smoothie with Super greens + raspberry + flax + avocado

  • Almond or Coconut flour tortilla + chicken + avocado + broccoli sprouts

  • Wild Salmon + Garlic Roasted Cauliflower + Butternut Squash

  • Hummus + cucumbers + broccoli

  • Quinoa Bowl with olives + sun-dried tomatoes in olive oil + basil

  • Almond or Coconut flour tortilla wrap + chicken + sunflower sprouts

  • Sliced bananas + melted dark chocolate + chopped walnuts + cinnamon

  • Protein balls with Cacao + unsweetened almond butter + gluten free oats

Sources:

https://www.womensinternational.com/blog/dietary-fat-benefits-hormones/

https://doctortaz.com/how-much-protein-do-i-really-need/

https://draxe.com/health/10-ways-balance-hormones-naturally/

https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet/

https://www.myfooddata.com/articles/fruits-and-vegetables-high-in-iron.php

https://nicolejardim.com/what-is-normal-menstrual-cycle-period/

https://dutchtest.com/2020/07/20/seed-cycling/

https://imcwc.com/xenoestrogens/

https://nicolejardim.com/four-phases-of-your-menstrual-cycle/

https://www.health.harvard.edu/mind-and-mood/dopamine-the-pathway-to-pleasure

https://www.healthline.com/nutrition/how-to-increase-dopamine#The-bottom-line

https://draxe.com/nutrition/top-10-vitamin-b6-foods/

https://wellnessmama.com/natural-home/fruit-vegetable-wash/

https://www.mindbodygreen.com/0-16167/get-to-know-the-4-phases-of-your-menstrual-cycle.html

https://sofreshnsogreen.com/recipes/eating-for-your-cycle/

https://hormone-university.com/food-nutrition/foods-eat-different-stages-of-your-cycle/

https://www.cleaneatingkitchen.com/how-to-eat-for-your-menstrual-cycle/

Functional Nutrition Lab Reproductive Intensive Class Packet by Andrea Nakayama

Axe, Dr. Josh, DC, DNM, CN.. “6 Steps to Balance Hormones Naturally.” Dr. Axe, 30 Mar. 2021, https://draxe.com/health/10-ways-

balance-hormones-naturally/.

Axe, Dr. Josh, DC, DNM, CN. “Top 10 Vitamin B6 Foods.” Dr. Axe, 20 April 2017, https://draxe.com/nutrition/top-10-vitamin-b6-

foods/.

“Can Seed Cycling Ease Menstrual Cycle Complications and Symptoms?” Precision Analytical Inc., 20 July 2020,

https://dutchtest.com/2020/07/20/seed-cycling/.

“Foods to Eat at Different Stages of Your Cycle.” Hormone University, https://hormone-university.com/food-nutrition/foods-eat-

different-stages-of-your-cycle/.

Forrest, Carrie, MPH. “How to Eat for Your Cycle: Four Phases.” Clean Eating Kitchen, 8 Sept. 2022.

https://www.cleaneatingkitchen.com/how-to-eat-for-your-menstrual-cycle/.

Airriaunte Mercer