SUPPORT BUSINESSES THAT MAKE OUR MISSION POSSIBLE INTHEVUE.COM | DECEMBER 2023 61 HOW TO EAT DURING EACH PHASE TO SUPPORT YOUR BODY AND YOUR TRAINING: MENSTRUAL PHASE: Iron rich foods can replace iron lost from bleeding. Ex: green leafy veg- etables, lean red meat, lentils, and beans. Vitamin C foods will increase iron absorption. Ex: citrus fruits, berries, broccoli, and red peppers. Vitamin K can help reduce heavy bleeding. Choose leafy greens, blueberries, cheese, and eggs. Lastly, Omega-3 fatty acids will reduce inflammation and cramping. Go for foods like salmon, flaxseed, and nuts. FOLLICULAR PHASE: Choose foods to support your increased ener- gy levels. Lean proteins and complex carbohydrates, such as whole wheat, rice, and quinoa will fuel those higher intensity workouts. As estrogen lev- els rise, eat foods to help your body balance estrogen, including: ● Cruciferous vegetables such as broccoli, cauliflower, cabbage, and kale ● Fermented foods, such as kombucha, sauerkraut, and kimchi ● Healthy fats, such as avocado, flaxseeds, and pumpkin seeds ● Leafy greens LUTEAL PHASE: This phase can bring on PMS, hunger, and crav- ings. Complex carbohydrates and high fiber foods, such as crucifer- ous vegetables, leafy greens, and sweet potatoes will help curb your hunger. If you’re craving a sweet or salty snack, dark chocolate, fruit, nuts, and seeds are good substi- tutes. Pumpkin seeds, which con- tain high amounts of magnesium, can also help reduce fluid retention. And remember to stay hydrated. Drinking adequate water can re- duce bloating, brain fog, and PMS. Integrity, Quality and Professional Service It’s not just about offering one of the area’s largest selections of quality floor coverings from all the leading brands. It’s making sure you, the customer, are absolutely thrilled with the outcome of your choices. Visit us today! OPEN MONDAY THRU FRIDAY FROM 9 A.M. TO 5 P.M. SATURDAYS FROM 10 A.M. TO 2 P.M. 5150 HEARTLAND DRIVE ★ 270.443.1190 Custom tile installation by Flooring America using Calacatta Flooring America half pageV VUE 2023.qxp_Flooring America half pageV VUE 2023
