Luteal Phase
The Luteal phase can last anywhere between 10-14 days. Progesterone, the dominate hormone, is at it’s highest. For progesterone support, focus on foods rich in magnesium, vitamin B6, vitamin C and Zinc. If you’re experiencing any signs of PMS then you may not be making enough progesterone.
During the 1st half of the luteal phase, estrogen is still high. The second half, if pregnancy does not occur, estrogen and progesterone begin to decline to prepare for the uterine lining to shed. When estrogen dips, focus on natural sugars such as roasted or baked root vegetables. Chickpea, apple, pear, walnuts help the liver flush out estrogen.
Metabolism naturally speeds up during this phase as your body will need more calories. Not consuming enough calories can cause low blood sugar and affect mood. Sugar cravings can occur so you’ll want to focus on slow-burning carbohydrates like sweet potato and brown rice.
Banana, Pineapple, Mango Smoothie
Breakfast
Sliced Apple, Pear, Dates, Walnuts with Honey
Snack
Roasted Butternut Squash Soup
Lunch
Chickpea & Cauliflower Coconut Curry
Dinner
Butterfly Pea Flower Bath
A warm bath is especially wonderful during the second half of this phase by helping to manage PMS symptoms, if present, reduce any stress or anxiety and helps to promote sleep. Butterfly Pea Flower is rich in antioxidants which supports your overall well-being as well as promoting the appearance of healthy skin, hair and eyes. Add 1/4 tsp of butterfly pea powder to your bath, facial mask or favorite tea.