Menstrual Love: Eat for your Cycle

Menstrual Love Eat for your Cycle

By Dr. Christina Bjorndal, ND

In Western society, a woman’s menstrual cycle has been pathologized – from difficult periods to painful periods, to no periods, to heavy periods, cramping, PMS, fertility challenges, PCOS and menopause. However, it is important to know that at the root, these “conditions” simply reflect hormonal imbalances in the body. From a naturopathic medical perspective, you can restore function to the body and optimize hormone production, thereby reversing these so-called “conditions”. Here is an overview of the menstrual cycle.

Menstruation - Day 1- 5

Day 1 of your menstrual cycle is the first day of your bleed. This phase, referred to as menstruation, usually lasts for about 5 days. During this time, the best movements to engage in are light movements such as yin yoga and walks and all high intensity exercise should be avoided. It’s at this time that we are releasing energetically and so movements should be restful to avoid putting additional demand on our body.

When it comes to the best foods for this phase, nourishing foods are the goal. Increase your intake of protein rich foods as well as mineral rich foods, such as

bok choy, swiss chard, kale, spinach and collards, as the body is releasing many minerals during this time. Also, be mindful of avoiding stimulating foods such as caffeine and excess sugar.

Follicular Phase - Day 6-14

The follicular phase usually occurs between days 6 and 14 of the cycle. During this phase, you can start to increase your cardio by going on hikes, light runs and engaging in more active yoga practices.

At this point in the cycle, we want to include omega 3 rich foods, as they help support healthy estrogen production in the body. Some omega 3 rich foods are wild salmon, haddock, cod, avocado and walnuts.

You can also include 2 tablespoons of ground organic flax seeds and pumpkin seeds during this phase in your cycle to support the production of estrogen. Estrogen is the predominant hormone of the follicular phase of the menstrual cycle. It is during this phase that the ovarian follicle is being prepared to release an egg at ovulation.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 2

Ovulation - Days 15-17

During the ovulatory phase, usually days 15 - 17, you will typically find that you have an abundance of energy. At this time, high-intensity exercises like circuit training, spin classes and interval training are great choices for movement.

At ovulation, we want to be mindful to support the liver by including foods like beets, lemon juice and cruciferous vegetables such as cauliflower, broccoli, cabbage, and bok choy. At this time, the focus shifts to supporting the formation of progesterone in the diet by changing the seeds we consume to 2 tablespoons of ground organic sesame seeds and sunflower seeds. These seeds are rich in omega 6 essential fats, which are needed during the progesterone phase of our cycle.

Luteal Phase - Days 18-28

After the ovulatory phase comes the luteal phase, which is usually from days 18 - 28 of the cycle. At this time, light to moderate exercises like strength training, pilates and swimming are great options for movement.

In terms of diet, we want to continue to support the formation of progesterone by adding omega 6 rich foods in the diet such as walnuts, almonds, hemp seeds and eggs, as well as the seeds mentioned in the ovulatory phase. In addition, it is important to support serotonin during this time by including protein rich foods such as tuna, chicken, turkey, buckwheat and cashews as well as leafy greens and quinoa. It’s also important to include sources of magnesium in the diet during this phase such as dark chocolate, spinach, nuts and pumpkin seeds.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 3

Eat for your cycle

1.

Eat a variety of local, fresh, unprocessed and unpackaged foods.

2.

Strictly limit sugars, sugary foods and refined grains i.e., white bread, white sugar, instant oats, white rice and instant noodles. These simple carbohydrates or sugars initially increase energy, but it is quickly followed by fatigue and depression. Sugar also depletes B vitamins and magnesium which are crucial to the production of hormones and neurotransmitters.

3.

Eat more fish, especially wild, sustainable cold water varieties.

4.

Eat lean meat from local, organic, free-range or grass-fed animals.

5. 6. 7.

Use more spices and herbs to flavor foods instead of salt, sugar and fat.

Use healthy oils for cooking. Recommendations include olive, camelina, avocado and coconut oil as these are anti-inflammatory fats.

When thirsty, opt for water and herbal/ non-caffeinated teas. Do not drink regular or diet pop.

8. 9.

Eat organic as much as you can.

Identify and avoid food allergens – discuss testing with your Naturopathic doctor.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 4

15 Helpful Hormone Tips:

10. 11. 12.

Do not drink out of plastic water bottles or to go coffee or tea cups. Use stainless steel, glass or ceramic cups only.

Consider reducing your intake of dairy products by 50% and ensure the dairy products you consume are 100% organic. If you eat cheese, only eat white cheese.

Consider eliminating caffeine or limit your intake to 8 oz per day.

13.

Avoid aspartame and other artificial sweeteners (i.e., NutraSweet, Splenda, Equal) which are found in many diet sodas and sugar-free gums.

14. 15.

Eating healthy takes time and organization. Take the time to plan what you are going to make and what you need to buy. Allow enough time for meal preparation so you aren’t rushed and tempted to reach for a quick fix. If you have a busy life, I suggest making meals in advance on the weekend (batch cooking) and freezing ahead of time. I also recommend seeing what you can say “no” to in your life or cut out of your life to create more time for a healthier you.

Prepare meals with and for othersbon appetite.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND

Breakfast

Eat For Your Cycle: A month plan

Menstrual & Follicular Phase (Days 1-14)

Creamy rice porridge with cranberries

Lunch

Snack

Chicken, Avocado and Arugula Wrap

Green Goddess Smoothie

Lettuce wraps

Instant flax cereal with sliced banana

Dinner

Veggies with hummus Kale chips

Left over salmon burgers

Rye bread w/sliced avocado

SesameLime Chicken

Steamed Kale

Sesame SeedCrusted Salmon

Burgers

¼ cup unsalted, mixed nuts (or tamari almonds)

Kale Salad

Greek yogurt with flax seed and organic berries

Spinach & feta omelette

Poached egg with sliced avocado

Rice pita stuffed with sliced turkey breast, veggies and hummus

Veggies with Guacamole Kale chips

Lettuce wraps

Left over chili

Organic, whole grain crackers

Guacamole

¼ cup unsalted, mixed nuts

Shrimp in Thai Green Curry

Brown rice

Grilled Veggie Wrap

Salmon with Tomato and Lime sauce

Sesame stir fry

Vegetarian chili

Flax baked chicken

Roasted beets and spinach salad

Breakfast

Eat For Your Cycle: A month plan

Ovulatory & Luteal Phase (Days 15-28)

Mon. Tues. Wed. Thurs. Fri. Sat. Sun.

Protein Smoothie with mixed dark berries

Lunch

Snack

Quinoa Taboulleh

Hard boiled egg

Sweet Quinoa Porridge

Blueberry Buckwheat Pancakes

Dinner

¼ cup almonds

Left over Almond chicken & crunchy broccoli

Leftover salmon & Asian asparagus

Steel Cut Oats w/ organic blueberries

Almond chicken

Crunchy broccoli

¼ c sunflower seeds

Baked Salmon (wild)

Asian asparagus

Veggies with hummus

Lentil & Garbanzo Soup

Blueberry hemp smoothie

Oatmeal Power bowl Vegetable omelette

Rice pita stuffed with sliced turkey breast, veggies and hummus

Left over Pad Thai Lettuce wraps

¼ cup cashews

Veggies with hummus

¼ c sunflower seeds Veggies with hummus

Turkey Spinach Meatballs

Herb Turkey

Burger

Roasted beets and spinach salad

Raw Pad

Thai Pumpkin Crusted

Halibut & Warm Sweet Potato Salad

Turkey and Spinach Lasagna

Monday (Days 1-14)

Breakfast

Creamy Rice Porridge with Cranberries (Serves 4)

Ingredients:

•3 cups almond milk (or water)

•1 cup short-grain brown rice

•1 t lemon zest (organic)

•pinch gray sea salt or pink rock salt

•1/3 cup dried cranberries

•1 t cinnamon (or to taste)

•1 t pure vanilla extract

•¼ cup coconut milk

•2 oz (60 g) rice protein powder

•2 T raw honey (optional)

Garnish:

•1 T ground pumpkin seeds

Directions: Over high heat, bring almond milk, rice, lemon zest, and salt to boil in an uncovered pot. Reduce heat to low and simmer, stirring occasionally, for 45 minutes. Add cranberries and cinnamon. Cook on low for another 15 minutes or until rice is tender and liquid is absorbed. The rice should be very creamy. Stir vanilla into pudding. Simmer for 2 minutes. Remove from heat. Fold coconut milk, protein powder and pumpkin seeds into pudding. If desired, sweeten with a drizzle of honey or extra cinnamon or add extra crunch with nuts and seeds.

Lunch

Chicken, Avocado and Arugula Wrap (Serves 2)

Ingredients

•1 ready-grilled or roasted skinless chicken breast

•1 avocado, peeled, pitted and cut into chunks

•1 T Spectrum Community mayonnaise (or alternative mayo of choice)

•1 T lemon juice

•Freshly ground black pepper

•Handful of arugula, washed and dried

•2 stoneground whole wheat tortilla wraps

Directions: Cut the chicken into slices on the diagonal and put to one side. Put the avocado, mayonnaise, lemon juice and pepper into a bowl and mash together. Divide the avocado mixture between the two wraps; add some arugula and the chicken. Wrap and serve.

Snack

Veggies with Hummus

Hummus (Makes 2 cups)

Ingredients:

•1 can chickpeas, drained (save some liquid from the can) and rinsed

•2 garlic cloves, coarsely chopped

•1 T tahini (sesame seed butter)

•Juice of 1 small lemon

•1 t dried parsley

•1 t paprika

•½ t sea salt

•1 t freshly ground pepper

•¼ cup extra-virgin olive oil

Directions: In a food processor, combine the chickpeas, garlic, tahini, lemon juice, parsley, paprika, salt, and pepper. Pulse until combined. With the processor running, slowly add the olive oil through the feed tube, continually pulsing until mixture is smooth. If after a couple of minutes, the hummus is still chunky, add some of the reserved chickpea liquid and process until hummus is smooth.

Monday (Days 1-14)

Dinner

Sesame-Lime Chicken

Ingredients

•Juice of 1 lime

•1 T ground cumin

•2 garlic cloves, minced

•2 T peeled and minced fresh gingerroot

•2 T sesame seeds

•½ t sea salt

•1 t freshly ground pepper

•2 boneless, skinless chicken breasts

•2 T sunflower oil or cooking oil of choice

Directions: Reserve a little of the lime juice for drizzling later, and combine the rest with the cumin, garlic, gingerroot, sesame seeds, salt, and pepper in a shallow bowl. Rinse the chicken breasts and pat dry with paper towels and place in the bowl with the lime mixture. Turn to coat thoroughly. Place the chicken in the refrigerator and let sit for at least 1 hour or overnight. Heat the olive oil in a sauté pan over medium-heat, add the chicken breasts and the marinade, and cook for 3 minutes, and then flip them over and cook for another 3 minutes to nicely brown both sides. Reduce the heat to medium-low and cover and continue to cook for 5 minutes more, and then turn off the heat and let the chicken sit in the pan for another 2 minutes. Drizzle the reserved lime juice over the chicken and serve.

Steamed Kale (Serves 4)

Ingredients:

•1 bunch kale (stems removed), chopped

•Juice of 1 lemon

•2-3 T olive oil

•Pinch of sea salt

Directions: Steam kale until tender. Dress with lemon juice, olive oil and sea salt. Swiss chard and mustard greens can be prepared and dressed the same way.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page

Tuesday (Days 1-14)

Breakfast

Green Goddess Smoothie (Serves 1)

Ingredients:

•1 cup (250mL) frozen organic strawberries

•½ cup (125 mL) diced fresh pineapples

•1 leaf of kale

•1 handful of spinach leaves

•1 to 2 cups water, rice milk, or other milk substitute

•1 serving protein powder

•1 T ground flaxseed or flaxseed oil

Directions: Put all ingredients in a food processor or blender and pulse until smooth, adding more liquid if necessary.

Lunch

Lettuce Wraps

Ingredients:

•8 whole Boston, Butter or Bibb lettuce leaves, washed and dried

•2 cups filling of choice, such as chopped vegetables and slices of chicken, chicken salad, shrimp, tuna or salmon

•1/3 cup of dressing ie Hummus or Tzatziki

Directions: Fill each lettuce leaf with ¼ cup filling. Add a couple of teaspoons of dressing on top if using, then roll it up like a burrito.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND •

Tuesday (Days 1-14)

Snack

Kale Chips

Ingredients:

•1 bunch of kale

•1 T extra-virgin olive oil

•1 t sea salt

Directions: Preheat the oven to 375 degrees F. Remove the stems from the kale. Wash and dry the leaves and tear into bite-sized pieces. Drizzle the leaves with the olive oil and sprinkle with the salt. Toss to thoroughly coat the leaves. Line a baking sheet with parchment paper and place the kale leaves on top. Bake in the oven for 10 to 15 minutes, until the edges are brown, but not burnt.

Dinner

Sesame Seed-Crusted Salmon Burgers (Serves 4)

Ingredients

•1 (1-pound) salmon fillet, skinned and chopped

•2 cups chopped baby spinach

•¼ cup panko (Japanese breadcrumbs)

•2 T fresh lemon juice, divided

•1 T tamari

•¼ cup sesame seeds, toasted and divided

•¼ t salt

•¼ t black pepper

•½ cup Greek yogurt

•2 T finely chopped fresh dill

•½ t minced garlic

•Olive oil cooking spray

Directions: Combine salmon, spinach, panko, 1 T lemon juice, ginger, soy sauce, 1 T sesame seeds, salt, and pepper in a large bowl. Form mixture into 4 (3 ½ -inch) patties. Place remaining sesame seeds onto a plate, and dip one side of patties into seeds to coat. Stir together yogurt, dill, garlic, and remaining 1 T lemon juice into a small bowl. Preheat a lightly oiled grill pan over medium heat until hot but not smoking. Cook burgers over medium heat, turning, 3-4 minutes per side or until golden brown and cooked through. Top with 2 T yogurt sauce.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND •

Wednesday (Days 1-14)

Breakfast

Instant Flax Cereal (Serves 1)

Ingredients:

•6 T organic flax seeds

•4 to 8 oz non dairy milk (cashew, almond, rice, etc) •½ banana, sliced

Directions: Grind flax seeds to a powder using a coffee or seed grinder. Place powder in a cereal bowl and slowly add non-dairy milk, stirring the mixture together. The flax mixture will thicken into a cereal with a texture similar to cream of rice or oatmeal. Top cereal with sliced bananas. Eat the mixture right away because the flax seeds are sensitive to light, air and temperature. Eat it cold. Do not cook this cereal.

Directions: Stir the flour, cinnamon and salt together in a medium mixing bowl. Stir in the blueberries. Combine the milk, water, 1 tbsp of the sunflower oil, and the vanilla in a small bowl. Stir the flax egg replacer into the milk mixture. Pour the milk mixture into the flour mixture, mixing until just combined, using a whisk if necessary. If the batter is too stiff, more milk. Heat the remaining 1 tbsp of sunflower oil on a griddle or in a frying pan over medium-low heat, and then pour 2 tbsp of the batter onto the griddle, making 4 pancakes. Buckwheat flour browns quickly, so make sure the griddle or pan is not too hot. Once the edges are slightly browned and a few bubbles have formed on top, flip the pancakes over to cook the other side.

Lunch

Leftover salmon burgers

(See Tuesday Menstrual phase Dinner recipe on page 11)

Snack

¼ c unsalted, mixed nuts (or tamari almonds).

Wednesday (Days 1-14)

Dinner

Shrimp in Thai Green Curry (Serves

4)

Ingredients:

•1 T coconut oil

•2 to 3 cloves garlic, sliced thinly

•10 to 15 baby asparagus spears, fresh or frozen and defrosted

•1 12-ounce can coconut milk (not light)

•1 T Thai Kitchen Green Curry Paste

•½ t turmeric

•½ t red pepper flakes

•1 pound shrimp, fresh or frozen and defrosted

•½ t Thai Kitchen fish sauce (optional)

•¼ cup fresh basil leaves

Directions: Heat the oil in a deep skillet over high heat and, when hot, sauté the garlic and asparagus until a little soft. Slowly pour the coconut milk into the skillet, and then add the Thai Kitchen Green Curry Paste, turmeric, and red pepper flakes. Using a spatula, thoroughly mix the paste into the coconut milk, while bringing it to a light boil. Add the shrimp and stir it just a little so that all of the shrimp are covered by coconut milk. Add the fish sauce, if using. Cover the skillet (use aluminum foil if you don’t have a lid), turn the heat down to medium, and cook for 10 minutes, stirring occasionally. Add the basil leaves and cook for about 1 minute more.

Basic Brown Rice Recipe

Directions: Rinse 1 cup of brown rice in a colander. Add 1 T olive oil and rice to a pot and sauté for about 5 minutes until rice gives off a nutty aroma. Add 2 cups of water to pot and bring to a boil. Reduce heat to low and cover with a tight-fitting lid. Let cook for about 45 minutes, or until all water is absorbed.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page

Thursday (Days 1-14)

Breakfast

Rye bread with avocado (Serves 1)

Ingredients:

•1 slice rye bread

•½ avocado, ripe

Directions: Place rice bread in toaster. Mash avocado in a bowl. When bread is toasted, spread avocado on bread.

Lunch

Kale Salad (Serves 4)

Ingredients:

•6 cups kale, chopped

•½ lemon

•Pinch dried basil

•Pinch gray sea salt or pink rock salt

•1 T extra-virgin olive, camelina, flax or hemp seed oil

•2 T red onion, minced

•2 T gren onion, chopped

•1 small cucumber, thinly sliced

•1 garlic clove, minced

•¼ cup chopped kalamata olives

Directions: Wash kale and cut into small strips. Lightly steam the kale for 5 to 7 minutes in a steamer basket. Transfer to a large bowl and add lemon, basil, salt and oil. Toss. Add the remaining ingredients and mix well.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 14

Thursday (Days 1-14)

Snack

Veggies with Guacamole

Guacamole (Yield: 1 cup)

Ingredients:

•2 small ripe avocados, peeled and diced

•Juice of 1 lime

•1 garlic clove, minced

•½ small jalapeno pepper, seeded and minced

•2 T finely chopped fresh cilantro

•½ t sea salt

•1 t freshly ground pepper

Directions: Mash avocados with a fork in a medium bowl. Add the jalapeno pepper, cilantro, salt, and pepper and continue mashing with a fork until well combined.

Dinner

Grilled Veggie Wrap

Ingredients:

•1 zucchini, sliced

•1 red onion, sliced

•1 T organic olive oil

•1 T balsamic vinegar

•1 clove garlic, chopped (optional)

•freshly ground black pepper

•1 sall handful pine nuts

•1 handful fresh basil or 1 t dried basil

•2 T hummus (use from Monday or remake or buy)

•1 stoneground whole meal tortilla wrap

Directions: Preheat the grill to a high heat. Put the vegetables onto a baking tray in a single layer. Add the olive oil, vinegar and garlic, and toss to ensure all well covered. Grind over black pepper and place under the grill for about 5 minutes or until golden brown, being careful not to burn. Toss, sprinkle with pine nuts and put back under the grill for 2 minutes. Spread the hummus on the wraps, add the veggies and the basil and roll the wraps. Serve immediately.

Friday (Days 1-14)

Breakfast

Greek Yogurt with Flax Seed and Organic Berries

Ingredients:

•¾ cup Greek yogurt

•1 cup organic berries (strawberries, blueberries, blackberries)

•2 T flax seed

Directions: Mix ingredients together in a bowl and serve.

Lunch

Rice Pita sandwich with Turkey or Chicken

(Serves 1)

Ingredients:

•1 medium rice pita

•Turkey or Chicken breast slices

•½ cup sprouts

•2 slices cucumber

•2-3 lettuce leaves

•Basic Hummus (use from Monday or remake or buy)

Directions: Slice one end of the pita so it creates a pouch. Spread hummus throughout the pita and fill pita with toppings.

Snack

Kale Chips

(See recipe from Tuesday Menstrual Phase on page 11)

Friday (Days 1-14)

Dinner

Salmon with Tomato and Lime Sauce (Serves 4)

Ingredients:

•½ T organic olive oil

•4 large boneless salmon fillets

•2 tomatoes, finely chopped

•½ red onion, finely chopped

•Juice and zest of 3 limes

•2 T chives, snipped

•Freshly ground black pepper

Directions: Heat the olive oil in a pan and cook the salmon for 4 minutes each side until cooked through. Mix the tomatoes, onion, lime juice, zest and chives together in a bowl and add black pepper. Place the salmon on plates, drizzle with the sauce and serve.

Sesame Stir-Fry (Serves 2-4)

Ingredients:

•1 T sesame oil

•1 T sunflower oil

•2 garlic cloves, minced

•2 T peeled and minced fresh gingerroot

•1 t chili pepper flakes

•1 red bell pepper, seeded and sliced

•1 yellow bell pepper, seeded and sliced

•1 green bell pepper, seeded and sliced

•1 medium zucchini, sliced

•Juice of half a lime

•½ t sea salt

•½ t freshly ground pepper

•¼ cup sesame seeds

Directions: Heat the sesame and sunflower oils in a large sauté pan over medium-low heat and add the garlic, ginger, and chili pepper flakes. Cook 2 minutes, being careful not to burn the garlic. Add the bell peppers and zucchini, stir, and cook, covered for 10 minutes. Stir in the lime juice, salt, pepper, and sesame seeds and cook for an additional 5 minutes.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 17

Saturday (Days 1-14)

Breakfast

Spinach and Feta Omelette

(Serves 2)

Ingredients:

•1 T organic olive oil

•2 cups organic spinach

•4 large organic/free-range eggs, beaten

•Freshly ground black pepper

•1 cup feta cheese

Directions: Heat half of the oil in the same pan and add half of the beaten egg. Add black pepper and stir with a wooden spoon, bringing the cooked egg to the center and allowing the runny egg to go to the edge of the pan and cook. Add ½ of the spinach, cheese and fold omelet over, making sure the egg is cooked through. Place on a warm serving plate and repeat process to make two omelettes.

Lunch

Lettuce Wraps

(See recipe from Tuesday Menstrual Phase on page 10)

Snack

Organic, whole grain crackers

Guacamole

(See recipe from Thursday Menstrual Phase on page 15)

Saturday (Days 1-14)

Dinner Vegetarian Chili (Serves 6-8)

Ingredients

•2 large 28 oz cans of crushed whole tomatoes

•2 cans of beans, drained and rinsed (either kidney beans, white beans, chickpeas)

•2 cups of frozen corn (can also use fresh)

•3 stalks of celery, diced

•2 peppers, diced (1 red and 1 yellow pepper)

•2 carrots, diced

•1 large onion, diced

•4 cloves of garlic, finely minced

•2 T of cumin

•1 t oregano

•1-3 T chili powder (depending on how spicy you want it to be)

•¼-2 t of chili flakes (the more chili flakes, the spicier)

•2 T oil (camelina oil works well)

•Salt to taste (you will need a lot)

•Optional topping: diced avocado, green onion

Directions: Heat oil in a large pot over medium high heat. Add onion and sauté for about 15 minutes. Add garlic and sauté 1 minute more. Add spices and cook stirring for about 30 seconds. Add peppers, carrots and celery and cook for about 5 minutes, or until they just start to soften. Add crushed tomatoes and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium low. You want the chili to be at a low simmer with the lid off. Continue to cook the chili, stirring occasionally, for 20 minutes. Add the beans and corn and let the chili return to a simmer. Cook for 5 more minutes or until the corn and beans have heated through. Serve on its own or topped with one (or all) of the delicious toppings.

Sunday (Days 1-14)

Breakfast

Poached eggs with sliced avocado

Ingredients:

•2 Eggs

•½ Avocado

Directions: If you have an egg poacher, remove the cups from the pan that you intend to use. Fill the pan with only 1/2-inch of water and bring it to a low boil. Crack one egg into each egg cup. Place the egg filled cups back in their slots in the pan. Cover the pan and cook for 4 minutes.

Cut avocado vertically in half and slice it into smaller sections vertically. Remove eggs from heat and carefully lift the egg cups out of the pan. Slide the cooked eggs out of the cups and place eggs on top of avocado slices and serve.

You can also fry or hard boil the eggs as an option.

Lunch

Leftover chili

(See Saturday Menstrual Phase page 19)

Snack

¼ c unsalted, mixed nuts (or tamari almonds)

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 20

Sunday (Days 1-14)

Dinner

Flax Baked Chicken

(Serves 2)

Ingredients:

•2 T brown rice flour

•1 T ground flaxseed

•1 t dried parsley

•1 t dried paprika

•1 t garlic powder

•½ t turmeric

•½ t sea salt

•1 t freshly ground pepper

•2 boneless, skinless chicken breasts

•3 T organic extra-virgin olive oil

Directions: Preheat oven to 450 F. In a small mixing bowl, combine the flour, flaxseed, parsley, paprika, garlic powder, turmeric, salt and pepper. Place the flour mixture in a Ziploc bag. Rinse and pat the chicken breasts dry. Coat the breasts with olive oil. Put the chicken in the bag with the flour mixture and thoroughly coat each piece. Place the chicken on a baking sheet or shallow glass-baking dish and bake in the oven for 12 to 15 minutes, depending on the thickness of the chicken.

Roasted Beets and Spinach Salad

(Serves 2)

Ingredients:

•6 small beets, boiled and quartered

•1 fennel bulb, tops cut off and bulb quartered

•2 T plus ¼ cup extra-virgin olive oil

•4 cups loosely packed baby spinach leaves

•1 small avocado, peeled and diced

•1 small shallot, minced

•Juice of half a lemon

•½ t sea salt

•½ t freshly ground pepper

•½ cup walnut halves, toasted

Directions: Preheat the oven to 450 F. Place the beets and fennel on a baking sheet, drizzle the 2 T of olive oil over top, and roast in the oven for 15 minutes. Meanwhile, combine the spinach and avocado in a mixing bowl. To make the dressing, put the shallot, lemon juice, salt and pepper, and the ¼ cup of olive oil in a small food processor and pulse for 1 minute. Toss the dressing with the spinach and avocado and place on two serving plates. Place half the roasted beets and fennel on each plate and sprinkle the walnuts over each serving.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 21

Monday (Days 15-28)

Breakfast

Protein Smoothie with Dark Berries & Hemp Seed

Ingredients:

•1 cup mixed frozen berries (blueberries, blackberries, raspberries)

•1 cup almond or rice milk

•1 scoop rice protein powder

•Half a banana

•1 cup of spinach

Directions: Combine all ingredients in a blender and blend until smooth. Garnish: 1 T ground pumpkin seeds.

Lunch

Quinoa Tabbouleh (Serves

4)

Ingredients:

•1 cup quinoa

•2 cups water

•½ English cucumber, diced

•4 celery stalks, diced

•½ small red onion, minced

•2 cups loosely packed, minced parsley

•3 T minced fresh cilantro

•1/3 cup extra virgin olive oil

•Juice of 1 lemon

•1 t sea salt

•1 t freshly ground pepper

Directions: Wash the quinoa thoroughly to remove any trace of bitter while coating, then rinse and drain. Bring the water to a boil in a medium-sized saucepan. Add the quinoa and reduce the heat to low, cover, and simmer until all the water is absorbed, about 20 minutes. Place the quinoa in a large serving bowl and set aside to cool and dry completely. Add the cucumber, celery, onion, parsley, and cilantro. To make the dressing, whisk together the olive oil, lemon juice salt, and pepper in a small bowl. Pour the dressing over the salad and toss well to combine. Cover and refrigerate for at least 1 hour before serving. Serve chilled.

Hard Boiled Eggs

Ingredients:

•Eggs(preferably organic)

Directions: Place eggs (choose desired quantity) in a large saucepan. Cover them with cool water by 1 inch. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. Let sit 12 minutes. Transfer eggs to a colander; place under cool running water to stop from cooking. Eggs can be peeled and served immediately or stored in fridge for later consumption as a snack.

Monday (Days 15-28)

Snack

¼ c almonds

Dinner

Almond Chicken (Serves 2)

Ingredients:

•½ cup ground almonds

•1 T dried oregano

•1 T dried basil

•1 T dried parsley

•½ t sea salt

•1 t freshly ground pepper

•2 T extra-virgin olive oil

•2 boneless, skinless chicken breasts

Directions: Preheat the oven to 450 F. Combine the almonds, oregano, basil, parsley, salt, and pepper in a small bowl. Rinse the chicken breasts and pat dry with paper towels and place on a plate. Gently pat the chicken on each side with the almond mixture and place on a baking sheet or in a shallow glass-baking dish. Drizzle the olive oil over the chicken and bake in the oven for 12 to 15 minutes, depending on the thickness of each breast.

Crunchy Broccoli

(Serves 2)

Ingredients:

•1 head of broccoli

•2 T ground flaxseed

•2 T sesame seeds

•3 T extra-virgin olive oil

•½ t salt

•½ t freshly ground pepper

Directions: Preheat oven to 500 degrees F. Cut the broccoli into bite-sized florets and soak in a bowl of water for 5 minutes. Drain the water from the bowl and add the ground flaxseed, sesame seeds, olive oil, salt, and pepper and mix thoroughly. Place the mixture on a baking sheet and bake in the oven for 15 minutes.

Tuesday (Days 15-28)

Breakfast

Warm Quinoa Porridge (Serves 2)

Ingredients:

•2 cups filtered water

•¾ rolled quinoa flakes

•1 t cinnamon

•½ t cardamom powder

•¼ t nutmeg

•¼ t turmeric

•1 T raw honey OR 5 drops stevia extract liquid

•1/8 t sea salt

•½ cup apple, diced

•½ cup blueberries (if frozen, add before quinoa to thaw)

•¼ cup chopped almonds or hemp seeds

Directions: Boil water in a small saucepan. Add the rolled quinoa and stir for 2 to 3 minutes. Remove from heat and mix in the spices, raw honey, apple, and blueberries, and almonds.

Lunch

Leftover Almond Chicken & Crunchy Broccoli

(See recipe on page 23 Tuesday)

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 24

Tuesday (Days 15-28)

Snack

¼ c sunflower seeds

Dinner

Baked Salmon (Serves 2)

Ingredients:

•2 cloves garlic, minced

•6 T light olive oil

•1 t dried basil

•1 t salt

•1 t ground black pepper

•1 T lemon juice

•1 T fresh parsley, chopped

•2 (6 ounce) fillets wild salmon

Directions: In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass-baking dish, and cover with the marinade. Marinate in the refrigerator for about 1 hour, turning occasionally. Preheat oven to 375 degrees F. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Asian Asparagus (Serves

2-4)

Ingredients

•1 bunch of asparagus

•½ cup water

•1 t sesame oil

•1 t sunflower oil

•1 t freshly ground pepper

•½ t sea salt

•2 T sesame seeds

Directions: Wash the asparagus and break off the hard ends. Put the asparagus and water in a large sauté pan and plate on the stove over medium-high heat. Cover and steam for 3 minutes. Uncover, reduce the heat to low, and add the sesame and sunflower oils, salt, pepper, and sesame seeds. Stir to coat and cook, uncovered, for another 5 minutes.

Wednesday (Days 15-28)

Breakfast

Blueberry Buckwheat Pancakes

Ingredients:

•¾ cups light or dark buckwheat flour

•½ t cinnamon

•¼ t sea salt

•1 cup fresh or frozen blueberries

•3 Ts (45mL) unsweetened rice or almond milk

•3 Ts water

•2 Ts sunflower oil

•½ t vanilla extract

•1 egg

Directions: Stir the flour, cinnamon and salt together in a medium-mixing bowl. Stir in the blueberries. Combine the milk, water, 1 T of the sunflower oil, egg and the vanilla in a small bowl. Pour the milk mixture into the flour mixture, mixing until just combined, using a whisk if necessary. If the batter is too stiff, add a little more milk. Heat the remaining 1 T of sunflower oil on a griddle or in a sauté pan over medium-low heat, and then pour 2 T of the batter onto the griddle

or into the sauce pan, making 4 pancakes. Buckwheat flour browns quickly, so make sure the griddle or pan is not too hot. Once the edges are slightly browned and a few bubbles have formed on top, flip the pancakes over to cook the other side.

Lunch

Leftover Salmon & Asian Asparagus

(See recipe on page 25 Tuesday)

Snack

Veggies with Hummus

(See recipe on page 23 Monday)

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 26

Wednesday (Days 15-28)

Dinner

Turkey and Spinach Meatballs

(Serves 4)

Ingredients:

Marinara Sauce

¼ cup olive oil

½ small onion, chopped

1 garlic finely chopped

1 t dried oregano

¼ t crushed red pepper flakes

Kosher salt and freshly ground black pepper

2 T tomato paste

1 28-oz. can whole peeled tomatoes

Meatballs

Nonstick vegetable oil spray

1 large egg, beat to blend

¼ small onion, finely chopped

1 ½ pound ground turkey, preferably 93% lean or less

1 10-oz. package frozen chopped spinach, thawed, squeezed in paper towels to remove excess moisture

½ cup finely grated Parmesan or Pecorino

2 T chopped fresh flat-leaf parsley

1 t fennel seeds

1 t finely grated lemon zest

1 t kosher salt

2 T olive oil

Directions: Marinara

Heat oil in a medium saucepan over medium heat. Cook onion, stirring often, until soft but not brown, about 5 minutes. Add garlic, oregano, and red pepper flakes; season with salt and pepper and cook, stirring, until fragrant, about 1 minute. Add tomato paste and 1 T. water and cook, stirring, until tomato paste coats onion and begins to darken, about 3 minutes. Add tomatoes to saucepan, crushing with your hands as you add them. Bring to a boil, reduce heat, and gently simmer until slightly thickened, 20-25 minutes; season with salt and pepper.

Directions: Meatballs

Preheat broiler. Cover a rimmed baking sheet with foil and coat with non-stick spray. Using your hands gently mix egg, onion, garlic, turkey, spinach, Parmesan, breadcrumbs, parsley, fennel seeds, lemon zest, and salt in a large bowl just until combined. Scoop out turkey mixture by the ¼-cupful and form into balls (you should have about 20). Place on prepared baking sheet, spacing 2” apart; brush with oil. Broil meatballs, turning often, until browned all over and cooked through, 15-18 minutes. Add to marinara sauce.

Thursday (Days 15-28)

Breakfast

Steel Cut Oats (Makes 3 cups)

Ingredients:

•1 cup Steel Cut Oats

•¼ t Salt

•3 cups Water

Directions: Bring water and salt to a boil. Add oats, reduce heat, and cook 10-20 minutes (depending on how chewy you like your cereal). Stir occasionally. Cover and remove from heat and let stand a few minutes. Can add ½ cup of greek yogurt on top.

Lunch

Lentil and Garbanzo Soup (Serves 8)

Ingredients:

•2 onions, chopped

•1 cup chopped celery

•1 cup diced carrots

•2 ts grated fresh ginger

•1 t minced garlic

•1 t garam masala

•1 t turmeric

•½ t ground cumin

•¼ t ground cayenne pepper

•6 cups organic vegetable broth or stock

•1 cup lentils, uncooked

•2 (15-ounce) cans garbanzo beans, rinsed and drained

•1 (14.5-ounce) can petite diced tomatoes, undrained

Directions: In a large soup pot sprayed with cooking spray set over medium-high, sauté onions 3 to 4 minutes or until tender. Add carrots and celery and cook an additional 5 minutes. Stir in garlic and next four ingredients and cook for 30 seconds. Add broth and remaining ingredients and cook until lentils are tender, about 90 minutes. If desired, half of the soup can be pureed and stirred back into the pot for a thicker, creamier soup.

Thursday (Days 15-28)

Dinner

Herb Turkey Burgers

(Serves 4)

Ingredients

•2 T olive oil

•2 shallots, minced

•1 pound ground turkey

•¼ cup loosely packed fresh mint leaves, finely chopped

•¼ cup loosely packed fresh parsley leaves, finely chopped

•2 t Dijon mustard

•1 t coarse salt

•¼ t freshly ground pepper

Directions: Heat 1 T oil in a medium sauté pan over medium heat. Add shallots; cook, stirring, until they are soft and translucent, about 2 minutes. Remove from heat, and set aside. In a large bowl, mix together turkey, mint, parsley, 2 t of mustard, and shallots. Season with salt and pepper. Divide into four equal parts, and form into patties. Heat remaining T of oil in a large sauté pan over medium heat. Add patties, and cook until underside is brown, about 3 ½ minutes. Turn, and continue cooking until other side is brown and center is no longer pink, about 4 minutes. Transfer to plates and serve with all the fixings.

Roasted Beets and Spinach Salad

(Serves 2)

Ingredients:

•6 small beets, boiled and quartered

•1 fennel bulb, tops cut off and bulb quartered

•2 T plus ¼ cup extra-virgin olive oil

•4 cups loosely packed baby spinach leaves

•1 small avocado, peeled and diced

•1 small shallot, minced

•Juice of half a lemon

•½ t sea salt

•½ t freshly ground pepper

•½ cup walnut halves, toasted

Directions: Preheat the oven to 450 F. Place the beets and fennel on a baking sheet, drizzle the 2 T of olive oil over top, and roast in the oven for 15 minutes. Meanwhile, combine the spinach and avocado in a mixing bowl. To make the dressing, put the shallot, lemon juice, salt and pepper, and the ¼ cup of olive oil in a small food processor and pulse for 1 minute. Toss the dressing with the spinach and avocado and place on two serving plates. Place half the roasted beets and fennel on each plate and sprinkle the walnuts over each serving.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 29

Friday (Days 15-28)

Breakfast

Blueberry Hemp Smoothie (Makes 2.5 cups)

Ingredients:

•2 T hemp seeds

•1 cup fresh or frozen blueberries

•½ cup unsweetened almond or hemp milk

•½ cup filtered water

•1 t pure vanilla extract

•½ t cinnamon

•1 scoop protein powder (optional)

Directions: Combine all ingredients in a blender and blend until smooth.

Lunch

Rice pita stuffed with sliced turkey breast (See page 16 Friday)

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND

Friday (Days 15-28)

Snack

Veggies with Hummus (See recipe on page 8 Monday)

Dinner

Raw Pad Thai

Ingredients:

•1 medium zucchini

•1 large carrot

•1 green onion, chopped

•½ cup shredded purple cabbage

•½ cup cauliflower florets

•½ cup mung beans sprouts or radish sprouts (spicy)

Sauce:

•2 T tahini

•2 T almond butter

•1 T lime or lemon juice

•2 T tamari (wheat-free)

•1 T raw honey

•¼ t garlic, minced

•½ t ginger root, grated

Directions: Use a spiralizer (or mandolin, or vegetable peeler) to create noodles from carrots and zucchini. Place them in a large mixing bowl and top with the vegetables. Whisk sauce ingredients in a bowl. The sauce will be thick, but will thin out after its mixed with the vegetables. Pour the sauce over the noodles and vegetables, and toss. This dish tastes even better the next day once the flavours have had a chance to blend.

Saturday (Days 15-28)

Breakfast

5-minute Oatmeal Power Bowl

Ingredients:

•1 ripe banana, mashed (the more ripe/spotty the better)

•2 Ts chia seeds

•Heaping 1/3 cup rolled oats (use certified gluten-free if necessary)

•¼ t cinnamon

•2/3 cup almond milk

•1/3 cup water

For garnish: soaked almonds, hemp hearts, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger, allspice)

Directions: The night before: Grab a medium bowl and mash the banana until smooth. Now stir in the chia, oats, cinnamon, milk, and water until combined. Cover and refrigerate overnight. In the morning: Scoop the oat mixture into a medium pot. Increase heat to medium-high and bring to a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened. At the end of cooking, stir in flax (optional). Pour oats into bowl. Garnish with your desired toppings.

Lunch

Leftover Pad Thai (See recipe on page 31 Friday)

Snack

¼ c sunflower seeds

Saturday (Days 15-28)

Dinner

Pumpkin Seed-Crusted Halibut

(Serves 2)

Ingredients:

•½ t coriander

•¼ cup chopped raw pumpkin seeds

•¼ cup olive oil

•1 pound halibut fillet, cut into two pieces

•2 pats butter

•1 lemon

•1 T chopped parsley

Directions: Preheat the oven to 350 F. Add the coriander to the pumpkin seeds, and then chop the seeds in a food processor, being careful to avoid flourlike texture. Meanwhile, spread the olive oil over the bottom of a baking dish. Dredge the halibut through the olive oil so that all sides of the fish are lightly coated. With one hand, spoon the chopped pumpkin seeds onto all sides of the fish, while using the fingers of your other hand to pat the seeds onto the fish. Add one pat of butter to the top of each piece of fish. Bake the fish 10 minutes per inch of thickness. When it’s done, squeeze lemon juice on each piece of fish and sprinkle with parsley.

Warm Sweet Potato Salad

(Serves 4)

Ingredients:

•2 medium sweet potatoes, diced

•1 small red onion, diced

•1 T plus ¼ cup extra virgin olive oil

•1 C loosely packed, chopped fresh cilantro

•1 can adzuki beans, drained and rinsed

•1 yellow bell pepper, seeded and diced

•1 garlic clove, coarsely chopped

•1 jalapeno pepper seeded

•Juice of 1 lime

•½ t sea salt

•½ t freshly ground pepper

Directions: Preheat the oven to 450 F. Place the sweet potatoes and onion on a baking sheet and drizzle with the 1 tablespoon of olive oil to coat. Roast in oven for 25 minutes. While the sweet potatoes are roasting, toss the cilantro, beans, and the bell pepper in a small bowl. To make the dressing, combine the garlic, jalapeno pepper, lime, salt, and pepper in a small food chopper or processor. rocess for 10 seconds, and then add ¼ cu of olive oil and continue to process for another minute. Toss the roasted sweet potatoes and onion with the bean mixture and pour the dressing over top. Combine to thoroughly coat and serve warm.

Sunday (Days 15-28)

Breakfast

Vegetable Omelette

(Serves 2)

Ingredients:

•1 T organic olive oil

•2 cups chopped vegetables (bell peppers, spinach, mushrooms, onions, carrots, etc)

•4 large organic/free-range eggs, beaten

•Freshly ground black pepper

•1 cup any organic hard cheese, grated coarsely

•Parsley to taste

Directions: Heat half the oil in a pan, add mushrooms and cook for 5 minutes until golden brown; set aside. Heat the rest of the oil in the same pan and add half of the beaten egg. Add black pepper and stir with a wooden spoon, bringing the cooked egg to the center and allowing the runny egg to go to the edge of the pan and cook. Add ½ of the mushrooms, cheese and parsley and fold omelette over, making sure the egg is cooked through. Place on a warm serving plate and repeat process to make two omelettes.

Lunch

Lettuce Wraps

(See recipe on page 10 Tuesday)

Snack

Veggies with Hummus

(See recipe on page 8 Monday)

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 34

Sunday (Days 15-28)

Dinner

Turkey and Spinach Lasagna

(Serves 9)

Ingredients:

•1 T olive oil

•1 medium onion, chopped (2 cups)

•2 minced garlic cloves

•¾ pound ground free-range turkey breast

•3 cups low-sodium organic marinara sauce

•1.5 cups organic, vegan ricotta cheese

•1 (10 ounce) package frozen spinach, completely defrosted and squeezed of all excess liquid

•¼ cup chopped parsley

•2 egg whites

•¼ t salt

•¼ t pepper

•12 lasagna noodles, cooked al dente according to the package instructions

•½ cup shredded organic vegan mozzarella-like cheese

Directions: Preheat oven to 375 F. Heat oil in a large high-sided skillet and cook onion, stirring occasionally, until softened, 6-7 minutes. Add garlic and cook 1 minute. Add turkey and cook, breaking up with a spoon, until no longer pink and cooked through, 4-5 minutes. Add marinara, bring to a boil, reduce heat, and simmer 2-3 minutes. Remove pan from heat and cool slightly. Combine ricotta, spinach, parsley, egg whites, salt, and pepper in a large bowl. Coat the bottom of a 14- x 11 inch lasagna pan with ½ cup sauce, arrange three lasagna noodles on the bottom of the pan. Spread ¾ up sauce evenly over noodles. Spoon 2/3 cup ricotta-spinach mixture evenly o top of sauce. Repeat layers two more times. Cover top with three noodles and remaining ¾ cup sauce. Sprinkle the mozzarella and parmesan. Cover loosely with foil and bake for 45 minutes. Remove foil and bake 10-15 minutes, until cheese is bubbly. Cut into 9 squares and serve.

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND • Page 35

The

References

Woman Code by Alisa Vitti

www.minimalistbaker.com/15-minute-miso-soup-with-greens-and-tofu/

www.marthastewart.com/340683/greek-salad-with-chickpeas

www.theendlessmeal.com/easy-vegetarian-chili-recipe/

www.myrecipes.com/recipe/edamame-bean-salad-with-shrimp-fresh-salsa

www.allrecipes.com/recipe/baked-salmon-ii/

www.natural-fertility-info.com/fertility-smoothie-challenge-day-5.htm

www.chatelaine.com/recipe/vegetables/raw-pad-thai/

www.bonappetit.com/recipe/turkey-spinach-meatballs

www.epicurious.com/recipes/food/views/mixed-greens-with-pecans-goat-cheese-and-dried-cranberries-108714

www.marthastewart.com/318259/herbed-turkey-burgers

Menstrual Love: Eat for your Cycle is your guide to healthy and simple recipes that will change how you feel physically, mentally and emotionally. The recipes on these pages are meant to support you in your hormonal health by ensuring you are eating the correct amount of the essential nutrients required for a balanced menstrual cycle. When you address hormonal health with the proper nutritional foundation, the likelihood of suffering from PMS and painful periods decreases. In addition, by following the recipes outlined in Menstrual Love, you will have:

• More energy

• Improved digestion

• Less anxiety and overwhelm

• Stable moods

Dr. Christina Bjorndal, ND is considered an authority in the treatment of hormone imbalances that lead to conditions such as amenorrhea, menorrhagia, polycystic ovarian syndrome, PMDD, difficulty conceiving, menopause and mental illnesses such as depression, anxiety, bipolar disorders and eating disorders using a physical, mental, emotional and spiritual approach. Having overcome many mental health challenges, Dr. Chris, ND is a gifted speaker and best selling author who has shared her wellness philosophy with platforms the International Bipolar Foundation, and many health summits and docuseries. She is recognized as a top ND to follow by two independent organizations. Her book “Beyond the Label” is a comprehensive guide to naturopathic mental health.

Mental Health Books:

• Beyond the Label: 10 Steps to Improve your Mental Health with Naturopathic Medicine

• The Essential Diet: Eating for Mental Health

• From Shadows to Light: A Whole Human Approach to Mental Health

• Moving Beyond: A Journal into Self-Discovery

Courses:

• Moving Beyond 10 week course

• Integrative Mental Health Clinician’s Course

To request Dr. Chris, ND to speak to your organization visit drchristinabjorndal.com

Menstrual Love: Eat for your Cycle By Dr. Christina Bjorndal ND