How to navigate your cycle like a pro: PART 4

This is the fourth and final installment of The Educational series on how to navigate you menstrual cycle.

Today I would like to introduce you to some new friends, and some really yummy tasty treats for when the PMS cravings kick in…


PHASE three of the Menstrual cycle

Known as The luteal phase

Day 15 – 28

During this phase, the body is preparing for a possible pregnancy, and so the uterine lining continues to thicken.

Your oestrogen and testosterone levels drop very low, and your progesterone levels begin to increase. As a result of this, we tend to feel less energized, less motivated and sometimes a little bit crabby.

During this stage the Metabolic rate is incredibly high, and that is often why we crave higher sugar or carbohydrate loaded food. This is normal, and it is important that we listen to what our body wants, but to also be aware that making better choices in terms of nutrition will help to deal with the symptoms of PMS, irritability, skin breakout, tender breasts, and lethargy.

What we should EAT to nourish ourselves during this stage:

Magnesium, omega 3 and full fat dairy like raw milk and yogurt.

Incorporate foods like banana, oats, nut butters, and coconut milk.

Superfoods like Maca, Cacoa, lacuma and chia seeds are wonderful supplements during this phase.

If you are looking for something sweeter, instead of processed sugary chocolate cakes, or shop bought sweeties opt for raw honey or agave.

Lucky for us all- my genius friends over at TRU-LIVING have created the MOST decadent, delicious, and superfood NUTRITIOUS treats for when the craving kicks…

You can follow the wonderful Lisa and Giorgie over at their website..

( They have beautiful recipes, snacks, and smoothies and great well researched advice)

below is their MACA – MY – MOJO smoothie:

Prep time: 2 minutes
Cook time: 0 minutes
Yields: 1 serving

½ – 1 cup HOMEMADE ALMOND MILK (if you like a thicker smoothie – add less)
1 tablespoon ALMOND BUTTER
1 teaspoon raw maca powder
¼ teaspoon organic vanilla bean paste
1 frozen banana
1 date
5 almonds – for texture
4 ice blocks

Place all the ingredients in a blender to blend away until smooth!
Serve and enjoy!

Ps… Iv added the link to their very sneaky yummy scrummy SUPERFOOD SNICKERS BAR too

I have tasted them, I have then made them… And they are so much better than the store bought that I thought we all deserved to try them too;)


It is important to stay active, but pace yourself; gentle movement like swimming can help the body to feel lighter, attending a yoga class will alleviate some of the tension and pain with its fascia stretching, and the deep breathing and relaxation will help you feeling calm and balanced.

Some of my favorite yoga poses to practice during this phase included:





These yoga poses are energizing to the body, and uplifting for the mood.


As part of my philosophy I believe that every person is different, and I am not convinced with a one-size fits all diet and exercise plan to follow. Each woman has a unique body that needs a unique diet and wellness plan to suit her own needs.

It was my intention to shed some light onto the workings of our wonderful bodies and how we can better serve them through nourishment, movement, and awareness.

Until next time,

Take care of precious selves…

Dr Meg


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