Hi lola babe
Nice to see you back here on our “eating habits” topic. If this is your first time please scroll down for our first post. If you've been here before and read part 1, welcome welcome mi amiga. Love having you join us in this journey. I do want to reinforce that everything I share here is what works for me. Also, things that I am learning as I go. I invite you to have an open mind and do research on your own as well! Today I am going to fill you in on my most recent eating habit journey. Are you ready? It will most likely blow your mind. But as a woman we have been conditioned to believe our periods are just an inconvenient part of our months. But what if I told you it’s actually a superpower? And all you need to do is sync with the beautiful rhythm of it and you will have so much more energy to give and much more creativity to tap into? Wellll let’s dive in…
As someone who has always been interested in holistic health, I recently embarked on a journey to sync my menstrual phases with what I eat. For years, I’ve known how different foods can affect the body, but I never realized how closely they can be tied to the natural rhythms of a woman’s cycle. After doing some research and reading all about it , I began learning how eating in alignment with my menstrual phases could help support my body’s changing needs. Here’s how my journey unfolded and what I learned along the way.
First things first… I had to get to know my cycle
Before I could sync my diet with my menstrual cycle, I had to truly understand my body’s natural rhythm. I began tracking my cycle using a simple app (myFLO), marking the first day of my period and noting when I ovulated. I also paid attention to how I felt physically and emotionally at different points in the cycle. Before we dive deeper into how each phase is so different let’s first understand what is it and what it does.
Here are the 4 phases
Menstrual Phase (Days 1–5): This is when the bleeding occurs. This is a sensitive time for the body where it truly needs all the rest it can get.
Follicular Phase (Days 6–14): This phase leads up to ovulation. It’s also a phase where our hormones starts to rise. We start feeling more energy here.
Ovulation (Around Day 14): When an egg is released. Mentally and physically you feel unstoppable. You are a true social butterfly during this phase.
Luteal Phase (Days 15–28): The phase after ovulation until the next period begins. During this phase our hormones begin to decrease again. It’s a perfect time to wrap up any major projects and start to ground down for your menstrual phase.
With this knowledge in hand, I was able to start planning meals to support each phase, understanding that my body’s energy and nutritional needs fluctuates.
Now let’s talk about the foods that support each phase.
Menstrual Phase (Days 1–5): Comfort and Replenishment
During my period, I often felt fatigued and bloated. I realized my body was in need of nourishment, rest, and replenishment. The focus during this phase is on iron-rich foods and easily digestible meals. I added more leafy greens, beans, lentils, and if you eat meat this is a good phase to up on the red meat intake.
I also made sure to stay hydrated and focused on warm, soothing foods like soups and herbal teas. Since energy is lower here , I don’t eat a lot, so small, frequent meals works best for me.
Follicular Phase (Days 6–14): Energy Boost
After my period ends, I fell a surge of energy. This is when we enter the follicular phase, and the body feels ready for more complex, nutrient-dense meals to support the building of new cells. I lean into foods that were rich in protein, healthy fats, and complex carbohydrates to fuel my workouts and creative energy.
For example, I incorporated more nuts, seeds, quinoa, and avocados into my meals. I also started to experiment with intermittent fasting, which worked well for me during this phase, as I felt lighter and more energetic. I noticed I was able to digest meals more efficiently and had less bloating. I connect this phase with colorful fruits and veggies too!
Ovulation (Around Day 14): Vibrant and Balanced
Ovulation is a time when I felt most vibrant, confident, and in tune with my body. This phase is all about promoting hormone balance and ensuring my immune system is supported. I focus on foods that would help with this, including antioxidant-rich berries, vegetables like broccoli, and zinc-rich foods like pumpkin seeds and chickpeas.
I also make sure to consume a variety of colorful fruits and vegetables to support my liver and detoxification processes, which are essential during ovulation. Since I fell more energy here, I lean into a balanced mix of healthy fats, protein, and vegetables to fuel both my body and mind. I also feel so much energy and do most of my harder workouts during this phase.
Luteal Phase (Days 15–28): Comfort and Stability
As I move into the luteal phase, I noticed I became more prone to cravings, mood swings, and bloating. As a woman our body is truly preparing us for pregnancy here. So adjusting meals accordingly to support this phase of high progesterone levels is much needed. I focus on magnesium-rich foods to reduce cramps and alleviate PMS symptoms(think dark chocolate, leafy greens, bananas, and whole grains.)
I also prioritized complex carbohydrates like sweet potatoes and oatmeal, which helps keep my blood sugar stable and cravings at bay.
As I dedicate myself to sync my eating habits with my menstrual cycles …I’ve learned it’s a game changer… I noticed a significant reduction in bloating, fatigue, and irritability. My energy levels became more stable, and my menstrual cramps became less intense. I also fell more connected to my body, understanding its needs and responding with nourishing foods.
One of the most valuable lessons I learned was the importance of listening to my body. The cycle of eating in alignment with my menstrual phases wasn’t just about following a rigid plan; it was about honoring the natural rhythm of my body and responding with care and compassion. I also realized that this approach wasn’t an all-or-nothing strategy. It was about making small adjustments and being mindful of the foods I consumed, without the pressure of perfection.
Remember your body is different from mine and everyone else’s. If this is something that interests you do some research and most importantly listen closely to your body. It will speak to you ❤️
Xoxo loliiii🌸
PART 1:
Hi lola babe
It’s so nice to have you back here for another blog topic:)
Join me as we dive into my eating habits. Full disclosure: I am no expert and am still learning as I go. I have refined my eating habits many times. I recommend doing lots of research and feeling your body for what works for you.
Here are some things that has helped me get to where I am:
- research
- refinements
- blood type diet: my blood type does best under a pescatarian and vegetarian diet
When it comes to healthy eating, being a pescatarian offers a variety of options that are both nutritious and satisfying. This lifestyle centers around plant-based foods and seafood, which are rich in essential nutrients. If you are curious about what a healthy day of eating looks like for me, here is a glimpse into my balanced and nourishing routine.
Starting the Day: Hydration and Lemon Water
Each day starts with a refreshing glass of water and lemon. It is a simple yet powerful way to hydrate first thing in the morning while helping to detoxify the body. The lemon adds vitamin C, boosts the immune system, and aids in digestion, while water keeps the body hydrated and prepared for the day ahead.
Post-Workout Fuel: Banana Shake
After an energizing workout, I enjoy a protein banana shake to replenish and fuel my muscles. A banana shake is a great source of potassium, which is vital for muscle recovery and preventing cramps after exercise. By blending the banana with a plant-based protein, dates, water and cacao powder , it adds an extra layer of nourishment without feeling too heavy while getting extra hydration. This combination ensures my body gets the energy it needs to recover and stay strong throughout the day.
Midday Meal: Yogurt with Chia Seeds and Almonds
For lunch, I enjoy a nourishing bowl of yogurt topped with chia seeds and almonds. Greek yogurt is a fantastic source of protein and probiotics, promoting healthy digestion. Chia seeds are packed with fiber, omega-3 fatty acids, and antioxidants, while almonds add a satisfying crunch along with a dose of healthy fats. This meal is not only delicious but also keeps me feeling full and energized through the afternoon.
Dinner: Seafood and Veggies
When dinner time arrives, my go to is a lean protein like shrimp or fish paired with fresh vegetables. Seafood is a fantastic source of omega-3 fatty acids, which support heart health and brain function. My lean protein is usually a wild-caught fish like salmon, branzino or mahi mahi, which are nutrient-rich and provide essential vitamins and minerals like vitamin D and selenium. Paired with a colorful assortment of veggies. My favorites are: kale, sweet potatoe, green beans, peppers.
Hydration: Water Throughout the Day
Keeping hydrated is essential, especially for someone who works out regularly. I drink plenty of electrolyte water throughout the day, maintaining optimal hydration for energy, skin health, and overall well-being. Staying hydrated is especially important for someone active, as water helps regulate body temperature, prevent fatigue, and support muscle recovery.
Coffee: A Morning Ritual
Like many people, I enjoy my morning coffee. It is my go-to ritual that helps me wake up and feel ready to take on the day. Whether it is a simple black coffee or a creamy cup of coffee with a splash of almond milk, it is my sacred moment in the morning while reading a book before the hustle of the day begins. Coffee provides a natural energy boost while being low in calories.
Why This Routine Works for me
This pescatarian routine emphasizes balance, quality, and nutrient-dense foods. By focusing on whole foods like seafood, vegetables, yogurt, and nuts, it supports both my active lifestyle and my need for proper nutrition. The combination of lean protein, healthy fats, fiber, and plenty of hydration keeps my body fueled, strong, and energized.
Incorporating healthy eating habits like these into daily life not only supports physical health but also promotes mental clarity and emotional well-being. For anyone considering a new eating journey or looking to improve their eating habits, this routine offers a great foundation to build from showing that with thoughtful choices, eating healthy can be both delicious and satisfying.
So, whether you are looking for a change or get inspired I hope this can guide you in a way that gets you exploring new methods to find out what works best for you 🫂
💌xoxo lola 💋