Our favourite meal and practices during the Follicular phase of your cycle.

A menstrual cycle typically is broken into 4 phases. The period or bleeding phase, only being one, marks the beginning. After that, we move through the follicular phase.

The follicular phase occurs in the first half of your menstrual cycle, roughly from day 1 (the start of your period) to ovulation, which typically falls around day 14 in a 28-day cycle. During this phase, your body prepares for potential conception by nurturing the development of ovarian follicles, which house your eggs. It is a time when Kapha Dosha is prominent and therefore it is important to balance through movement and daily practices.

Balancing Tips and Practices:

1. Diet and Nutrition:

   • Embrace nourishing foods: Consume fresh fruits like berries and oranges, dark leafy green vegetables, and whole grains to provide essential nutrients.

   • Opt for light and warming spices like ginger, turmeric, and cumin to kindle your digestive fire (agni).

   • Incorporate foods rich in omega-3 fatty acids, such as flaxseeds and walnuts, for hormone balance.

2. Hydration:

   • Stay hydrated with warm water and herbal teas to support digestion and eliminate toxins.

3. Yoga Asanas:

   • Sun Salutations: Greet the morning sun with gentle Sun Salutations (Surya Namaskar) to awaken your body and invigorate your mind.

   • Hip-Opening Poses: Poses like Butterfly Pose (Baddha Konasana) and Pigeon Pose (Eka Pada Rajakapotasana) can release tension and encourage fluidity in the pelvic region.

   • Warrior Poses: Channel your inner strength with Warrior I and II (Virabhadrasana I and II) to boost confidence and vitality.

4. Breathing Exercises (Pranayama):

   • Nadi Shodhana (Alternate Nostril Breathing): This practice helps balance the right and left energy channels (Ida and Pingala), promoting harmony and clarity.

   • Kapalabhati (Skull Shining Breath): Revitalize your body and mind with this energizing breath technique.

5. Meditation and Visualization:

   • Practice mindfulness meditation to connect with your inner self and cultivate self-awareness.

   • Visualization exercises can help you manifest positive intentions and visualize a fertile and abundant future.

6. Self-Care:

   • Prioritize self-care routines, like warm oil massages (Abhyanga), to nourish your skin and enhance relaxation and dry brushing (Garshana) to help support lymphatic movevment.

   • Create a nurturing and soothing environment at home with calming scents and soft lighting.

7. Rest and Sleep:

   • Ensure you get sufficient rest and sleep to allow your body to regenerate and rejuvenate.

     The follicular phase is a time of renewal, growth, and vitality. By aligning with the wisdom of Ayurveda and incorporating yoga practices into your daily routine, you can harmonize your cycle and embrace this phase with openness and grace. Keeping your energy elevated and always listening to your inner intuition.

     One thing that we find really helpful during this phase is various movement classes, with community and a cleansing and grounding diet.

     Kapha imbalances lead to lethargy serious conditions like PCOS. To balance Kapha through diet, we stick to bitter, astringent and pungent tastes. Ingredients like leafy greens, fresh garlic and fresh herbs help cleanse the body and energize the cells. Here is one of our fave meals during this time of the month or in Kapha Season (Winter).

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HERBY PESTO PASTA with Rapini

Ingredients

• 3-4 Garlic Cloves Crushed/Chopped

• 1 Cup Fresh Basil

• 1 TBSP Olive Oil

• 2 TBSP of Parmesean Cheese or Nutritional Yeast

• 1 tsp chilli flakes

• salt + pepper to taste

• 1-2 TBSP of Raw, Unsalted Pumpkin Seeds

• 1/4 Cup of Walnuts

• Half the juice of 1 lemon

• 1-2 Table spoons Rosemary

• 1/2 of a bunch of Fresh Rapini

• Brown Rice Pasta of choice

Instructions:

Step 1:

• Cook Pasta according to label

Step 2: Toast the Nuts and Seeds

• In a dry skillet over medium-low heat, toast the pumpkin seeds and walnuts for about 3-4 minutes or until they become fragrant. Be sure to stir frequently to prevent burning. Remove them from the skillet and let them cool.

Step 3: Blanch the Rapini (Broccoli Rabe)

• Bring a pot of salted water to a boil. Prepare a bowl of ice water on the side. Submerge the rapini in the boiling water for about 2 minutes until it turns bright green. Quickly transfer it to the ice water to stop the cooking process. Drain and set aside.

Step 4: Blend the Pesto

• In a food processor or blender, combine the crushed/chopped garlic cloves, fresh basil leaves, toasted pumpkin seeds, toasted walnuts, olive oil, Parmesan cheese or nutritional yeast, chili flakes, salt, pepper, and rosemary.

• Squeeze the juice from half of a lemon into the mixture.

Step 5: Blend Until Smooth

• Pulse or blend the ingredients until you achieve a smooth and creamy consistency. You may need to scrape down the sides of the processor or blender and blend again to ensure everything is well combined.

Step 6: Adjust Seasoning

• Taste the pesto and adjust the salt, pepper, and lemon juice to your liking. If you prefer a thinner consistency, you can add a bit more olive oil and blend again.

Step 7: Add 1/4 cup of the Blanched Rapini

• Roughly chop the blanched rapini and fold it into the pesto. This adds a lovely green color and a slightly bitter note to the pesto.

Step 8: Serve and Enjoy

• Add sauce and remaining Rapini to drained pasta. Garnish with additional cheese or drizzle of oil and enjoy!