In this series, we'll take you through the four phases of your menstrual cycle and show you how to calm cravings in each phase with delicious recipes. This series was created by our intern Ilayah, under the supervision of Orthomolecular Therapist Marlon Haandrikman .

Woohoo! It's time to celebrate, because the cold winter of your cycle is finally over and the spring of your cycle, also known as the follicular phase , is just around the corner. This is a crucial period, as it marks the time just before ovulation. This phase usually lasts about 7 to 10 days, but it can vary from woman to woman.

During this phase, the pituitary gland releases follicle-stimulating hormone (FSH) to the ovaries, which in turn mature new eggs (follicles). Estrogen levels in your body rise significantly, making you feel more energetic and creative.

You've probably already noticed, but during this period you feel confident , clear-headed, and can concentrate better. So it's the perfect time to start a new project.

While this phase is generally experienced as pleasant, it's still important to eat well. For example, you can add sources of collagen to your diet to promote the healing of the soft tissue of the uterine lining. It's also a good idea to include foods rich in vitamin C to support your body's recovery of muscles, tendons, and joints after intense workouts. Think of foods like eggs, cottage cheese, and peanut butter.

Episode 2: Recipe for the spring of your cycle: breakfast bowl!

Ingredients:

• 3 tablespoons chia seeds
• 1 cup almond milk
• 1 cup coconut yogurt (unsweetened)/curd
• 1 handful of pineapple
• Toasted coconut flakes

Chia seeds contain several important nutrients, including calcium, magnesium, and zinc, all of which play a role in reproduction and hormone regulation.

Coconut yogurt can be a source of probiotics, which can help maintain healthy gut flora. This is beneficial for digestion and the immune system during the follicular phase.

Pineapple contains bromelain, an enzyme that can aid digestion and has anti-inflammatory properties. This helps reduce any menstrual-related digestive problems.

Preparation:

Place the chia seeds in a small bowl with some milk and refrigerate for 45-60 minutes. Once they have a pudding consistency, you can start building your smoothie bowl! Add the coconut yogurt/quark as a base. Then top it off with pineapple, chia seeds, coconut flakes, and peanut butter.

The choice is huge, so just do what you like!

Watch the video here with even more fun facts