conscious eating

Tuning Into Cycles

Meeting Changing Nutritional Needs in Women

by Alora Frederick

Whether adjusting for the phases of her menstrual cycle or the lifespan decade she is living in, changing nutritional needs should be the focus for every woman for maximal health.

Commonly, the vast scope of a woman’s nutritional needs is only given attention during particular milestones in her life: pregnancy, menopause, or perhaps a diagnosis. Unfortunately, this leaves gaps in her lifetime where nutritional needs are not met. This nutritional oversight typically begins as early as when a girl starts her menstrual cycle.

There are four distinct phases of the menstrual cycle, each of which requires different dietary changes for that moment in time. The complete menstrual cycle includes menstruation, the follicular phase, the ovulation phase and the luteal phase. Days one through seven of the cycle, when bleeding occurs, is the time to focus on adequate protein, fat and iron intake. Since hormones are at a low point, eating sufficient protein and fat will support healthy hormone production. Grass-fed protein sources (poultry, turkey, beef, etc.) and omega-3 rich fats (salmon, sardines, nuts, avocado, etc.) will also stave off inflammation (think cramps) during this time. The animal-based protein intake will also double as a bioavailable source of iron. Additionally, plant-based iron sources such as kidney beans and beets will also be a good choice at this time and should be paired with vitamin C-containing foods to aid in absorption.

During the follicular phase (the seven to 10 days after the period ends) hormone levels remain low, and metabolism is downregulated. Adequate protein and fat intake should continue to be the focus during this phase. Right in the middle of the menstrual cycle, there is the brief but imperative ovulation phase. Hormones including estrogen, testosterone and luteinizing hormones will surge at this time. Eating cruciferous vegetables like broccoli, cabbage, cauliflower, kale and Brussels sprouts will help to clear these hormones from the body.

Lastly, the luteal phase is the 10 to 14 days after ovulation and before menstruation. In the last phase leading up to menstruation, a woman’s basal metabolic rate (BMR)/metabolism will increase, which means the body requires more calories. At this time, it is crucial to consume more nutrient-dense calories and whole-food carbohydrates than usual to maintain stable blood sugar levels. Cravings like chocolate may signify a need for more magnesium. In addition to chocolate, some other magnesium-rich foods include pumpkin seeds, leafy greens and cashews. Cravings for sweets may indicate a need for more protein or more whole-food starchy carbs like potatoes, squash, beans and others.

Aside from varying needs within the monthly cycle, woman’s nutri-

tional needs vary across her lifespan as well. Though many nutrients are critical throughout her lifespan, there are a few to emphasize during certain decades. During the 20s and 30s: iron and calcium. Consistent iron intake from animal or plant sources is needed to replenish levels lost during menstruation. Calcium from dairy or supplementation ensures peak bone mass density is reached. For middle-aged women, vitamin D levels should be optimal for maintaining skeletal health and bone density. During the 60s and older, it is essential that a woman consume adequate protein in order to maintain muscle mass. Sufficient fiber is also needed to support a healthy colon and regulate digestion.

Each woman will have unique nutritional needs depending on where she is in her monthly cycle and her lifetime. This is why cookie-cutter or standardized diet plans frequently fail and frustrate the women involved. It’s never too late for a woman to understand more deeply her body’s needs and make the necessary changes.

Alora Frederick, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at Johnson Compounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute introductory call at NaturalCompounder.com/Alora.See ad on page 7 and Resource Guide on pages 34 and 35.

Visit Johnson Compounding & Wellness for its annual customer appreciation sale in-store June 6 to 11. Sample products, get questions answered and enter daily raffles for some great prizes. Most items will be on sale for 20 percent off throughout the week. Those unable to attend in person may shop online for the same great discount June 6 to 12 at Shop.NaturalCompounder.com.

1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced ½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional)

Tzatziki Sauce

1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

In a gallon-size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving.

HEALTHY BREAKFAST SALAD

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine. Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside. Spray a non-stick pan and cook eggs sunny side-up over medium heat. Assemble the salads by placing a large handful of greens in each bowl and topping with roasted veggies, fried egg, bacon pieces and avocado slices. Recipe courtesy of Laura Fuentes.