Living Well with Bri

Embracing the Luteal Phase

The luteal phase follows ovulation and lasts from day 15 to the start of the next menstrual cycle. This phase can come with symptoms like bloating, fatigue, and mood swings. Supporting your body with the right nutrition and exercise can help manage these symptoms.

Nutrition for the Luteal Phase

Focus on Comforting and Nutrient-Dense Foods: Opt for foods that support hormonal balance and reduce inflammation.

Recommended Foods:

• Complex Carbohydrates: Sweet potatoes, whole grains, and legumes

• Healthy Fats: Avocados, nuts, and seeds

• Magnesium-Rich Foods: Dark chocolate, spinach, and pumpkin seeds

• Hydrating Foods: Cucumbers, watermelon, and leafy greens

Hydration: Drink plenty of water to combat bloating and keep your body hydrated.

Workouts for the Luteal Phase

Moderate Exercises: While energy levels may dip, moderate exercise can help alleviate PMS symptoms and boost mood.

Recommended Workouts:

• Yoga: Focus on restorative and yin yoga to relax and stretch muscles

• Pilates: Strengthen core muscles and improve flexibility

• Walking: Keep your body moving without overexerting yourself

Recipe: Sweet Potato and Black Bean Chili

Ingredients:

• 1 tablespoon olive oil

• 1 onion, diced

• 2 cloves garlic, minced

• 1 large sweet potato, peeled and diced (complex carbohydrates)

• 1 can black beans, drained and rinsed (fiber-rich)

• 1 can diced tomatoes

• 2 cups vegetable broth

• 1 teaspoon chili powder

• 1 teaspoon cumin

• Salt and pepper to taste

• Avocado slices (healthy fats) for topping

Instructions:

1. In a large pot, heat olive oil over medium heat.

2. Add onion and garlic, and sauté until softened.

3. Add diced sweet potato, black beans, tomatoes, vegetable broth, chili powder, and cumin.

4. Bring to a boil, then reduce heat and simmer for 20-30 minutes until sweet potatoes are tender.

5. Season with salt and pepper to taste.

6. Serve topped with avocado slices for added healthy fats.

Thanks for reading!

Bri