Foods For The Flow: Inner Winter Phase

Simple ideas for supportive food in the heat of the summer

Hi Everyone,

Welcome to all the new subscribers! Thanks for diving into the flow with us.

Going with the flow is the awareness that we are cyclical/phasic women. We have shifting energies every week of our monthly cycle called the infradian rhythm. These four unique phases are so closely match up to the yearly seasons and moon phases. Such a glorious design! And one that we can tap into to better understand our biology.

If you are no longer bound by the menstrual phase(post menopause), follow along using the moon phases to keep yourself and your energies in rhythm.

• Week 1/Inner Winter/Day 1-Day6ish/New Moon/Menstruation

• Week2/Inner Spring/Day 6-Day 13ish/Waxing/Follicular

• Week 3/Inner Summer/Day 14-Day 19ish/Full Moon/Ovulation

• Week 4/Inner Fall/Day 20ish-Day28ish/Waning/Luteal

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Photo by Thomas Kinto on Unsplash

I find it pretty easy to imagine winter themed foods, but this time of year? No thank you. In fact the hotter it gets, the less I am interested in food altogether.

During the winter months, it’s a no-brainer what food supports the inner winter (menstrual phase). Warm dishes, like stews, soups and stir-frys come quickly to mind and my immediate response in the here and now of August is like, nope, no way. So let’s cool it on down a bit.

As we have seen in all the phases, foods for the flow line up with what’s naturally in season. And naturally, we move inward and look for comfort food, whether it’s ice cold outside or blazing hot. 

First, what are our bodies doing during the menstrual phase?

• Day 1 starts the first full blood flow (not spotting but full on flow, ya know what I mean?)

• All energy systems are low (think low: physical, mental, emotional, social and sexual)

• All of the big 3 hormones are at their lowest (estrogen, testosterone, progesterone)

• The body has recognized there was no implantation of the egg into the endometrium and triggers a response to stop producing hormones which triggers the shedding of the lining of the uterus.

How our bodies can respond

• Higher amounts of circulating inflammation

• Higher need for sleep

• Low mood

• Low energy

• Cramping- triggered by uptick in prostaglandins or an-ovulation

What the heck is a prostaglandin?

A prostaglandin is a hormone derived from a lipid acid. It is technically called arachidonic acid. This poly-unsaturated acid is known as an Omega-6 fatty acid. 

So, here’s what’s happening with cramps

• The hormones stop

• Endometrium cells break down

• This breakdown causes prostaglandins to be released

• Prostaglandins trigger the uterus to contract

• If large amounts of prostaglandins are released, then large amounts of contractions and pain are experienced.

“Before a period begins, the cells that form the lining of the uterus, also called endometrial cells, begin to break down during menstruation and release large amounts of inflammatory prostaglandins. These chemicals constrict the blood vessels in the uterus and make the muscle layer contract, causing painful cramps. Some of the prostaglandins enter the bloodstream, causing headache, nausea, vomiting, and diarrhea.2” https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain#:~:text=Before%20a%20period%20begins%2C%20the,layer%20contract%2C%20causing%20painful%20cramps

Because prostaglandins are derived from lipids, specifically Omega-6 it makes sense to stay away from Omega-6 during the late Fall phase (luteal phase) to prevent adding fuel to the fire.

Here comes Estrogen Dominance with it’s role in cramps and heavy periods. The thicker the endometrial lining is, the more prostaglandins are released. 

• Thick endometrial lining= more prostaglandins

• Thick endometrial lining= excess estrogen

Remember estrogen is the hormone that prepares the uterus and signals ovulation when it drops. Estrogen also builds the uterine lining. So, if for any reason we don’t ovulate, then we don’t produce progesterone the way we should in the second half of the cycle which can cause estrogen to run higher than it should resulting in:

Excess estrogen 

• Tender breast

• Cramping

• Heavy bleeding

• Bloating

• Feeling out of control emotions

• Back pain leading up to menstruation

• Insomnia

There are many other symptoms. I have only listed a few that show up during menstruation to point out that what we do in our previous phases or don’t do sets us up for where we are now. 

Tying Up Loose Ends Begins: Late Fall (around the days preceding Day 1 Winter phase)

Think about preparing for your inner winter the way we “winterize” in the fall. The harvest is in and there is prep work to get ready to endure winter. Not knowing if the coming winter will be harsh or if it will ride out with ease, we still need to do the prep work. 

This translates in our late luteal phase of what I call, tying up loose ends. You might notice toward the end of this phase you make a quick list of stuff that has to be done. Tying up loose ends before we find ourselves on Day 1 is such a rewarding practice. Maybe it’s grocery shopping to get you through the first few days of inner winter, or maybe it’s emailing the colleague or teacher before the brain fog sets in. Whatever tying up loose ends is for you, do it.

This is also true of our life phases. What we do in our Fall phase of life (perimenopause and menopause) also sets us up for and prepares the way for our Winter years (post-menopause).

Our immune systems can take dip from inner late fall through inner winter. This is a good time to get our immune boosting vitamins and herbs out and pay attention to the inner voice that decides to stay in instead of going out late or going to big gatherings. Our immunity shell is a bit thin. Vitamin C, Vitamin D, Quercetin, Elderberry and Zinc are some of my quick go-to’s.

Okay, back to pain and prostaglandins and cramps

Let’s say we have a nasty menstrual attack, day 1. Headache, bloating, back ache, nausea, cramping and heavy bleeding. Now what?

We go to the medicine cabinet. We could reach for ibuprofen. I know I have habitually taken ibuprofen in the past to just try to get rid of it all quickly.

But, what if there were herbs or foods that could inhibit or breakdown prostaglandins.

Enter enzymes COx-1 and COx-2

These enzymes have been found to break down prostaglandins. And we are in luck as these enzymes are found in:

• Ginger *also settles the stomach

• Turmeric *anti-inflammatory

• Hops *however it does contain phyto-estrogens which may defeat the purpose, right?!

https://www.huhs.edu/literature/COX-2%20Inhibitors.pdf

• Cramp bark tincture *may reduce prostaglandins (no conclusive research, but baby it works like a charm)

• Endorphins *exercise can help to break down prostaglandins but I reserve this idea for the die-hard exercise enthusiasts

Foods For The Flow:

So what to eat in our inner winter when it’s as hot as the sun’s surface outside?

What food naturally comforts and soothes our bloated, tired, menstrual bodies? 

• Water (infuse with cucumber or celery for an added bonus, helps bloating)

• Coconut water (supports electrolyte balance and hydration)

• Watermelon

• Cucumbers

• Herbal teas with ice

• Smoked salmon

• Seaweed salad (think poke bowl!)

I don’t know about you, but I just want to keep it simple. I don’t want to cook, I don’t want to think, hell, I don’t want to eat, sometimes.

And this is when you get out the stack of menus that are testing the magnetic strength of the refrigerator magnet.

Here’s a hack, maybe as part of tying up loose ends, make a list of restaurants that provide high quality nutrient dense meals. If you don’t have anything remotely healthy to choose from, begin freezing healthy leftover single portions for yourself later. Your future you will thank your past you. 

Back to the menus and quick meals

At this point we might not be thinking nutritious. It’s okay. Sometimes, it’s just about putting some food in and move on to the couch or bed. This is the phase that I let it all kinda go. And you know what? I think as I’ve been eating healthy all month, that I may crave a little sweet or a big steak but it doesn’t translate to eating this way all month long. The body remembers the schedule.

Simple plates to consider:

• Apples and peanut butter

• Mediteranean plate (I love this one, prosciutto, mozzarella slices, olives, gluten free crackers, hummus, and some very dark chocolate… total meal right there!)

• Take and bake pizza from your nearest health food store (hey, at least the wheat is organic!)

• Rice bowls/taco plates

• Oatmeal

• Thai food (curry dishes usually are packed with nutrition including ginger and turmeric)

I think the biggest takeaway here is to really settle in and listen to what your body is asking for. And if it’s junk food, see if you can find the whole food alternative to what it wants. 

• Something sweet? go for fruit or better yet max out the protein. Protein curbs sweet cravings by stabilizing blood sugar. 

• Something salty? reach for seeds or nuts with sea salt, something greasy, find some olive oil to drizzle on potato wedges and air fry away!

And if you find yourself savoring your favorite burger, ya know what? It’s okay. Your body may be asking for extra protein, iron, fat and B vitamins.

Smoothie days are coming. No, really. You might actually crave a smoothie next week!

Above all, Prioritize R&R and R&R!

• Rest

• Renew

• Restore

• Review

As Day 3 rounds the corner you may start to get a little more brain power and the cobwebs lift a little. Also you may start to feel a bit more physical energy as well. This is because already, estrogen is on the rise. 

Remember the phyto-estrogen and LH and FSH supporting foods? Check out Foods for The Flowof Spring for a refresh. This is what we can start to aim for again. Eating foods in this phase that boost ovulation. 

Seed Cycling

Seed cycling is eating 2 types of seeds everyday to support phyto-estrogen/phyto-progesterone and supports omegas and vital nutrients like zinc and vitamin e.

If you are seed cycling this means on Day 1 switching from sunflower seeds and sesame to flax and pumpkin seeds. I put a scoop of ground flax into my smoothies. It is rich in Omega 3’s and it is high in phyto-estrogens.

Rounding it all up

Okay, I said I would keep it simple. We got your herbs and spices for reducing cramps, we got your hydration, we got simple take-out meal ideas and we got your priority and seed cycling reminders. Let me know in the comments if you would like me to dive a little deeper into specific fruits, veggies, meats, nuts etc…

Going with the flow in winter is really about making time and space for yourself and asking yourself what it is that you need, food, water, bath, rest, boundaries and whatever else your body is asking, this is the time to really listen up.

Go With The Flow, 

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Recipes to prep for inner winter when it’s hot out

Easy peasy pickled beets

Beets have all kinds of good stuff packed into them and they are great to add to almost any salad. They provide fiber, B vitamins including folate (we need for ovulation), potassium, vit C, iron and magnesium. They are also a great source of NO2 which relaxes muscles and may reduce period pain.

Ingredients

4 medium beets

Water

Bowl of ice water for bath

1/4 cup distilled vinegar

1 1/2 tsp of sugar

1 tsp sea salt

Place 4 medium beets with the skin on into a 3 qt or medium sized pot. Add water to cover the beets.

Boil beets for about 15 min or until fork tender.

Scoop out beets into a bowl of ice water.

Leave beet water on the stove with the heat off.

After 5 min of ice bath, with gloved hands gently scrape off the beet peel with a spoon.

In a 3 cup/24oz Mason jar add 1/4 cup distilled vinegar, 1 1/2tsp of sugar and 1tsp sea salt.

Pour a small amount of hot beet water into the Mason jar to dissolve sugar and salt.

Slice beets and add to the jar.

 Then top the Mason jar with beet water. Gently shake to mix the liquid.

Refrigerate 24hrs and enjoy.

Lasts about 2 weeks in the refrigerator. 

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Photo by Kaitlyn Chow on Unsplash

Egg muffins

These egg muffins look a lot like the egg muffins I make. They pack on some protein with eggs and cottage cheese. They are super easy to make. Think about it like you are going to make an omelet. Pick the ingredients for an omelet, cook it up, let it cool down and then add it to beaten eggs and cottage cheese. Spoon into a greased muffin pan and bake. That’s it!

½ lb Breakfast sausage or about 6 sausage links cooked and chopped up

½ cup chopped Red bell pepper

½ cup chopped Mushrooms

¼ onion chopped

Garlic powder

Salt

Pepper

Paprika

½ -¾ cup of shredded cheese

8 Eggs

⅔ cup full fat cottage cheese

Preheat oven to 350 degrees. Generously grease muffin pan. 

Brown the sausage and drain set aside. 

Sautee mushrooms, onions, bell pepper, add salt, pepper, garlic and paprika to taste. Set aside to cool.

In a blender (I use a bullet smoothie blender) add 8 eggs and ⅔ cup of cottage cheese. Blend well. 

Add shredded cheese to the egg mixture and save a couple handfuls to put on top at the end. Stir in cooked sausage and cooked veggies.

Spoon mixture into greased muffin pan. Sprinkle a bit of shredded cheese on top. 

Bake at 350 for 30 minutes or until toothpick inserted comes out clean.

Store in the refrigerator or freeze for later. Makes a great go-to snack.