View this post on Instagram MAPLE BANANA WALNUT OAT BAKE + OAT CREAM GLAZE 〰️ Just in time for the freakin' weekend 👊🏻⠀ .⠀ Not only is this baked oatmeal easy (you can make ahead for breakfast all week long), delicious, cozy + comforting, but it also happens to be loaded w/ nutrients that work to reduce PMS & optimize your menstrual cycle. Read👇🏻 for deets or snag the recipe, link in profile 👉🏻. Happy Friday friends! ⠀ .⠀ FOODS TO EAT If YOU'RE PMSING (Or in your luteal phase) 〰️⠀ .⠀ As you transition into your luteal phase (the week leading up to your period), your body craves foods that support progesterone production so that it can rise enough to stimulate a healthy growth of your uterine lining. Luckily, this oat bake's primary ingredients (b6-vitamin-rich bananas +walnuts) do just that.⠀ .⠀ 🍌 are also loaded w/ potassium, which help to flush out bloat & excess salt, as well as magnesium, which works to reduce anxiety, cramping + stress.⠀ .⠀ The oats boost your feel-good hormone serotonin, which tends to drop during this phase, leading to feelings of stress or sadness (hi, pms). BC of this dip, you also tend to crave sweets or carbs that give you a temporary boost, but mess w/ blood sugar in the long run. Working in this bowl of complex carbohydrates (along w/ plenty of quality fat, fiber + protein) helps to satisfy cravings w/o the subsequent sugar crash.⠀ .⠀ Additionally, while you can’t taste the cauliflower rice (I PROMISE) it adds in a mega-boost of phytonutrients that work to disarm harmful estrogen metabolites that can cause heavy cramping + bleeding, as well as disrupt a healthy menstrual cycle.⠀ .⠀ Other awesome foods to incorporate during your luteal phase include 〰️⠀ . 🌿 Foods high in zinc + magnesium such as nuts, seeds, oysters, beans, etc.⠀ .⠀ 🌿 Foods high in vitamin c (citrus, leafy greens, bell pepper, papaya)⠀ .⠀ 🌿 Foods high in vitamin b6 (salmon, bananas, walnuts)⠀ .⠀ 🌿 Fiber-rich complex carbs (oats, sweet potatoes, carrots, squash, pumpkin)⠀ .⠀ 🌿 Hydrating fruits + veggies (to flush out excess bloat) like leafy greens, apple, cauliflower, etc. ⠀ .⠀ 🌿 Quality Fat + Protein to balance blood sugar (avocado, nuts + nut butter (cont. in comment 👇🏻)) A post shared by Lauren Chambers (@sofreshnsogreeeeen) on Jan 31, 2020 at 11:33am PST
MAPLE BANANA WALNUT OAT BAKE + OAT CREAM GLAZE 〰️ Just in time for the freakin' weekend 👊🏻⠀ .⠀ Not only is this baked oatmeal easy (you can make ahead for breakfast all week long), delicious, cozy + comforting, but it also happens to be loaded w/ nutrients that work to reduce PMS & optimize your menstrual cycle. Read👇🏻 for deets or snag the recipe, link in profile 👉🏻. Happy Friday friends! ⠀ .⠀ FOODS TO EAT If YOU'RE PMSING (Or in your luteal phase) 〰️⠀ .⠀ As you transition into your luteal phase (the week leading up to your period), your body craves foods that support progesterone production so that it can rise enough to stimulate a healthy growth of your uterine lining. Luckily, this oat bake's primary ingredients (b6-vitamin-rich bananas +walnuts) do just that.⠀ .⠀ 🍌 are also loaded w/ potassium, which help to flush out bloat & excess salt, as well as magnesium, which works to reduce anxiety, cramping + stress.⠀ .⠀ The oats boost your feel-good hormone serotonin, which tends to drop during this phase, leading to feelings of stress or sadness (hi, pms). BC of this dip, you also tend to crave sweets or carbs that give you a temporary boost, but mess w/ blood sugar in the long run. Working in this bowl of complex carbohydrates (along w/ plenty of quality fat, fiber + protein) helps to satisfy cravings w/o the subsequent sugar crash.⠀ .⠀ Additionally, while you can’t taste the cauliflower rice (I PROMISE) it adds in a mega-boost of phytonutrients that work to disarm harmful estrogen metabolites that can cause heavy cramping + bleeding, as well as disrupt a healthy menstrual cycle.⠀ .⠀ Other awesome foods to incorporate during your luteal phase include 〰️⠀ . 🌿 Foods high in zinc + magnesium such as nuts, seeds, oysters, beans, etc.⠀ .⠀ 🌿 Foods high in vitamin c (citrus, leafy greens, bell pepper, papaya)⠀ .⠀ 🌿 Foods high in vitamin b6 (salmon, bananas, walnuts)⠀ .⠀ 🌿 Fiber-rich complex carbs (oats, sweet potatoes, carrots, squash, pumpkin)⠀ .⠀ 🌿 Hydrating fruits + veggies (to flush out excess bloat) like leafy greens, apple, cauliflower, etc. ⠀ .⠀ 🌿 Quality Fat + Protein to balance blood sugar (avocado, nuts + nut butter (cont. in comment 👇🏻))
A post shared by Lauren Chambers (@sofreshnsogreeeeen) on Jan 31, 2020 at 11:33am PST
Ще преборите оксидативния стрес.