Cycle Syncing Food and Their Importance

Ladies of the Ila Mag Reader community,

It’s time we address the shark in the tank: our periods. On an even broader scale, our cycles. So without further adieu… it's time to take back our shark week!

We go through four inner phases of our cycles that usually slide idly by without us ever noticing. Ila Mag wants to pay more attention to what is going on inside, so we can harness hormonal harmony. Let’s get you feeling more energized and peaceful than ever before! 

Hormone syncing is meant to engage your lifestyle, not limit it and here’s how:

Disclaimer: All recipes are gym girly friendly.

Menstruation: 

Days 1-5

What's Going On?

This marks the beginning of our cycles and we are all well acquainted as menstruation makes itself known monthly. Upon this phase, sharks are biting and we are bleeding. Oftentimes, curling up in a ball with your favorite comfort meal and movie is all you want to do, so let’s do that but with a twist!

During this phase, low-impact activities should take priority over the usual hustle and bustle we may engage in. 

Exercise suggestions: 

(Two of which, you won't need to leave your bedroom quarters)

• Yoga: Join Us For Beach Yoga on tbd?

• Stretching

• Walking: Jacksonville Beach provides serene scenery to get your steps in, and your thoughts provoked.

Foods of Focus: Fruit, Seeds, Fish

• Veggies: Kale, mushrooms, aquatic veggies

• Fruits: Watermelon, blackberries

• Protein: Shellfish, red-meat (grass fed preferably!)

• Featured: Wild Rice

Recipe: Chimichurri Steak & Rice

• Trader Joe’s Shaved Beef Steak

• 2 tbsp butter

• 2 Garlic clove, whole

• 2 Rosemary Sprigs

• Salt & Peppa, to taste

Melt butter on medium-high heat, toss in garlic and rosemary. Add steak, cook until brown. 

Chimichurri:

• 2 tbsp Red wine vinegar

• ⅓ Cup Olive oil

• ¼ Cup Parsley

• ½ Cup Cilantro

• 1 Diced shallot

• Dash of dried oregano

• 1 Garlic clove, minced

• Salt & pepper

Mix. Serve on top of steak. Fewer steps, less mess, easier to enjoy.

Ila Mag Take-Aways: Alcohol and caffeine tend to increase your flow, but we can’t in good conscience tell you to lay off the coffee. We do however, recommend no espresso martinis until you're safely into follicular. Rejuvenating your body with high-iron foods like spinach will soften the blow of your flow, especially if you’re a caffeine fiend. No judgment, so are we! 

Follicular:

Days 6-14

What’s Going On?

During this phase, we’re meant to feel more energized and see improvements in our mood – and even a higher pain tolerance; AKA a great time to get that piercing or tattoo you’ve been longing for!

Check out Carribean Connection in Jax Beach

Now, we’re gearing up for ovulation so some light cardio will suit you.

Exercise suggestions: 

• Running - Riverside Running Club is a great group to join for some company in getting your follicular in check!

• Stairmaster- Hiking for Floridians (low-setting)

• Swimming- Jacksonville beach beckons you to its shoreline for a wet race against its currents! 

-Always make sure to check marine conditions before taking on this endeavor.-

Foods of Focus: Fiber & Lean Meat

Veggies- Broccoli, Carrots, Lettuce

Fruits- Avocado, citrus, cherries

Check Out Homespun Kitchen in Atlantic Beach for their Avo Toast to feed this phase

with delicious nutrients!

Proteins: Lentils, Eggs, Poultry, Shellfish

Featured: Pumpkin Seeds

Recipe: Pumpkin Seed Pesto

• 1 cup Basil leaves

• ⅓ cup Pumpkin seeds (alternative to pine nuts, cheaper and yummier)

• ¼ Olive oil (or avo oil)

• ¼ cup Parmesan

• 1 tbsp Lemon juice

• 2 Garlic clove (or minced garlic)

Everything in the food processor, no fuss. 

Spread on toasted sourdough bread and top with burrata and olive oil for euphoric effects.

Ovulatory:

Days 15-17

What’s Going On?

During this ovulation you may experience some mood swings and anxiety, but rest assured because, “Mom, it really is just a phase”. 

Ovulation is a great time to send that long-awaited, group-chat approved text as you may feel the sexiest and most social you have for the entirety of your cycle. 

As far as getting active it's Drip or Drown, so don’t be afraid to get sweaty and make high-intense workouts your friend.

Exercise Suggestions: High-Intensity

• Spin Classes- This is a great time to get your cycle on at any of the CycleBar locations!

• HIIT- Root to Rise Yoga offers ½ Off Fridays for an intense and sweaty HIIT Yoga class. Don't let “Yoga” fool you…

• Stairmaster- A high interval routine will be fitting during this phase.

• 1 Min at Level 5-6 between each set

• 4 Min at Level 8

• 3 Min at Level 10

• 2 Min at Level 12

Foods of Focus: Cruciferous Veggies

Veggies: Brussel Sprouts, Spinach, Tomato

Fruits: Coconut, Strawberry, Apricot

Proteins: Lentils, Salmon, Eggs

Featured: Dark Chocolate, Kimchi

Recipe: Salmon and Kimchi Bowl

Ingredients:

• Salmon filet

• 2 tbsp Honey

• ¼ Cup Soy sauce 

• 1 tbsp Lemon juice

• 1 tbsp Brown sugar (optional)

• 2 tsp Garlic powder

• Salt & peppa (for taste)

Top with: Kimchi

Coat the salmon in the seasonings (marinate for an hour if you have the time). Pop in the airfryer for 10 minutes at 400. Serve over jasmine rice and kimchi for a sexy, gut-healthy dinner.

Luteal:

Days 18-28

What’s Going On?

Your luteal phase may have you feeling low, more so than other stages of your cycle. This phase welcomes slow, calm mornings; the Ila Mag staff prescribes sunrise at the beach to center yourself. Let us remind you, that just like the tide the luteal lows you may experience will too, rescind.

Keeping it light in the gym will serve you well as you wind down from the intense activity brought on during ovulation.

Disclaimer: Lifting some weights might actually boost your mood to combat side effects of the luteal.

Exercise Suggestions: Low-Medium Intensity

• Weightlifting/strength training- This luteal phase, lets lift our spirits and some weights!

• Core- Work on your ab routine to center yourself in and out of the gym.

• Pilates- Focus on technique and strength, as your body eases in intensity.

Foods of Focus: 

Veggies: Onion, Cucumber, Celery

Fruits: Apple, peach, pear

Protein: Chickpea, Salmon, Turkey

Recipe: Turkey meatballs & Hummus

Hummus:

• 1 Can Chickpeas, strained and dried

• ¼ Cup Lemon juice

• ¼ Tahini

• 1 Clove of garlic/paste

• Drizzling of olive oil

All in a food processor. Blend for a few pulses, and enjoy.

Turkey meatballs:

• One package of ground turkey

• Salt & peppa (for taste)

• ½ Cup Cracked wheat (breadcrumb alternative)

• ¼ Cup Chopped parsley/ paste

• ¼ CupTahini

• Minced garlic or garlic powder

• Dash of paprika

Mix.

Form little balls and place on a stove-top pan set to medium-high heat until seared. This should take about five minutes, until all sides are golden. Then, add 1 cup of chicken bone broth, place a lid on top and reduce heat. Let simmer for 3 more minutes.

Serve over hummus and feel the luteal lows fade into the abyss of chickpea bliss.

Happy Shark Week, where we help you do more than keep your head above water.

Created and curated by the Ila Mag Team, with love. 

<3

Written By: Rosemary Aziz