Living Well with Bri

Embracing the Follicular Phase

The follicular phase follows the menstrual phase, typically lasting from day 7 to day 14. During this phase, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. Rising estrogen levels promote the growth of the uterine lining, preparing the body for potential pregnancy. Energy levels often increase during this time, making it a great phase for more vigorous activities and nutrient-dense foods.

Nutrition for the Follicular Phase

Focus on Fresh and Light Foods: As your energy levels rise, opt for fresh, light foods that support hormonal balance and sustain energy.

Recommended Foods:

• Leafy Greens: Arugula, spinach, and Swiss chard are rich in vitamins, minerals, and antioxidants, supporting overall health and energy levels

• Fermented Foods: Sauerkraut, kimchi, and kefir contain probiotics that support gut health, which is crucial for nutrient absorption and hormone regulation

• Lean Proteins: Chicken, fish, and eggs provide essential amino acids for muscle repair and energy production

Hydration: Drink plenty of water to stay hydrated and support overall health. Herbal teas and infused water with fresh fruits can add variety and additional nutrients.

Additional Nutrients:

• B Vitamins: Found in whole grains, eggs, and leafy greens, B vitamins help convert food into energy and support brain function

• Antioxidants: Berries, citrus fruits, and dark chocolate are rich in antioxidants that protect cells from damage and support overall health

• Fiber: Fruits, vegetables, and whole grains are high in fiber, supporting digestive health and promoting a feeling of fullness

Workouts for the Follicular Phase

Energizing Exercises: With rising energy levels, this is a great time to engage in vigorous workouts that challenge your body and boost your fitness.

Recommended Workouts:

• Cardio: Running, cycling, or dancing to boost cardiovascular health and burn calories

• Strength Training: Build muscle and increase strength with weightlifting, resistance band exercises, or bodyweight workouts

• High-Intensity Interval Training (HIIT): Quick, intense bursts of exercise followed by short rest periods. HIIT is effective for burning fat and improving overall fitness

Tips for Exercising:

• Challenge Yourself: Push your limits and try new exercises or increase the intensity of your workouts

• Stay Consistent: Aim for a balanced routine with cardio, strength training, and flexibility exercises

• Rest and Recovery: Ensure you incorporate rest days and recovery techniques like stretching and foam rolling to prevent injury and support muscle repair

Self-Care Practices:

Goal Setting: Use this phase's increased energy and focus to set and pursue personal or professional goals. Planning and organizing during this time can be highly effective

Social Activities: Engage in social activities and connect with friends or family. The follicular phase is often associated with improved mood and confidence

Creative Projects: Harness the creativity and motivation of this phase to start or continue creative projects like painting, writing, or crafting

Skincare Routine: Implement a consistent skincare routine, focusing on hydration and protection. Use lightweight moisturizers and SPF to keep your skin healthy and glowing

Recipe: Energizing Quinoa Salad

Ingredients:

• 1 cup cooked quinoa (whole grain)

• 1 cup mixed greens (leafy greens)

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red onion, thinly sliced

• 1/4 cup feta cheese, crumbled

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Combine quinoa, mixed greens, cherry tomatoes, red onion, and feta cheese in a large bowl.

2. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.

3. Pour the dressing over the salad and toss to combine.

4. Enjoy a light and refreshing meal.

This quinoa salad is packed with nutrients, offering a perfect balance of protein, healthy fats, and vitamins to support your body during the follicular phase.