Adapting Smoothies: Cycle Phases

November 5, 2019

I have some NEW thoughts and tricks for adapting your smoothie depending on your cycle phase.s We're essentially different women at each point in our cycle and our hormones, if a little off balance, can dictate anything from our mood to our skin. Adjust accordingly as it can be a great tool in supporting your body rather than working against it. 

 

 

MENSTRUAL (days 1-5, typically):

 

Focus: Giving the body what it needs to be able to have a supported, well nourished and comfortable menstruation.

 

  • Make a WARM smoothie to help you feel comforted and snug - heat up your plant-based milk slightly over a low heat before blending.
     

  • Add soaked cashews for further creaminess.
     

  • Use unfrozen avocado or berries instead of frozen.
     

  • Add anti inflammatory staples such as ginger, turmeric or cinnamon.
     

  • Add in 1/4-1/2 a banana to support your body through quite a heavy (literally) few days. We need that extra energy at this point in our cycle!
     

  • Cacao, obviously. 
     

  • Don't forget your protein source during this phase. 

 

Seeds: Flax and Pumpkin (That Protein do a great pumpkin seed protein)

 

 

FOLLICULAR (days 6-13, typically:

 

Focus? Supporting digestion so it doesn’t take up too much of our energy + focusing on cramming in light and energising foods to support this energetic phase.

 

  • Make sure your smoothie is light and energising!
     

  • Stay away from heavy ingredients that bog down your digestive system
     

  • Opt for MCT oil to fuel your fire
     

  • Lots of raw veggies
     

  • Colourful berries.

 

Seeds: Still flax and pumpkin

 

 

LUTEAL (days 14- the start of your period)

 

Focus? Supporting our pathways of elimination and getting rid of any used, unwanted hormones circulating + supporting our progesterone levels.

 

  • Add in greens with abundance to support your liver.
     

  • Use probiotic rich coconut yog or kefir as a base to support your gut
     

  • Coconut water for optimal hydration
     

  • Collagen for your gut and phase 2 of liver detoxification.
     

  • Cacao nibs to help your chew your smoothie instead of rush through it, important for optimal digestion!
     

  • Vitamin C rich foods to help support your progesterone levels: a kiwi, pumpkin, butternut squash or sweet potato puree.
     

  • Throw in a couple of brazil nuts, a great source of selenium, needed for phase 2 liver detoxification.

 

Seeds: sunflower and sesame.

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I'm Megan, nutrition coach and wellness enthusiast, recipe developer, content creator and avid nut butter addict. 

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Megan Hallett is a London-based women's health expert and nutrition Coach and trainee nutritionist. Cookbook AUTHOR.

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