Arianna is a cook, health coach and yoga teacher. She was born in Italy and now lives in NYC. Her work focuses on an holistic approach to make the body clean and happy. Her motto is to love thy self. 

Food During Women Phases

Food During Women Phases

 Did you know that women have 4 different phases in their body and those have diferent affects on you as well there are different foods and attitude to ensure that you are connecting with them and your body. 

1.Luteal Phase

This is also known as PMS (Pre Menstrual Symptoms). This happens when you egg is not fertilized and the endometrium slowly starts to die off. Everybody is different but you might be more irritable, get craving and want to binge, you might have some skin problems and feel tired.  

At this time fuel up on warming foods like soups and stews. At this time you want to create an higher temperatures to your body to help hold a pregnancy. Ditch cold or raw foods, especially ice cream and frozen yogurt. The luteal phase is a time when you want to promote growth and expansion; cold constricts.

At this time load up on nutrients that encourage cell growth. Beta-carotene helps keep your hormones in check and prevents early miscarriage. In fact, the corpus luteum, which helps produce the progesterone necessary to sustain a pregnancy, is loaded with the powerful nutrient.


Homemade miso soup. Roasted coconut carrots and oven roasted sweet potato ricecakes with goat cheese topped with flax or chia seeds.

Snack on fresh Pineapple 

2. Menstruation or Bleeding period

Physiologically your uterus is shed edometrium and makes you bleed. Your hormones, progesterone and estrogen decrease so you feed a little weaker. At this time a new egg is release which can eventually be fertilized and bring you to pregnancy. 

At this time you want to fuel up in iron foods (animal and/or vegetarian), organic green vegetables (kale, lettuce, spinach, arugula, dandelion..) and soaked nuts (walnuts, pine nuts, hazels, almonds). Bell peppers, tomatoes, broccoli, kiwi, citrus and other food sources that are high in vitamin C. These helps the body absorb iron from beans, whole grains. 

During this period try to ditch the caffein, alcohol and spicy food which can increase cramps and heavier bleeding.


Ground beef with turmeric, garlic, olive oil and salt with a side of dandelion or kale salad filled with seasonal fresh vegetables (carrots, cucumber, tomatoes, radishes, daikon, parsley), sauerkrauts, hemp seeds (extra proteins and good fats) and sprinkle some walnuts

3. Follicular Phase

During the follicular phase, your body is working hard to develop a dominant follicle and estrogen levels are on the rise. The endometrium is strengthening to prepare for a possible pregnancy, at this time you are getting your energy back up. 

Don’t forget to have some olive oil, avocado, nuts and seeds with those leafy greens. These foods are loaded with vitamin E, which is found in the fluid of the follicle that houses your egg.

Fuel up nuts, seeds (chia, hemps, flax), green vegetables, legumes (lentils, chickpeas, beans), eggs (organic, pasteur raised) and wild and small fish (wild salmon, herrings, sardines, shrimps, cod, tilapia, trouts, oysters)


Pasteur raised omelette with cut spring onions, asparagus and with a side of sautéed chard with some sesame oil and tamari and a fresh avocado, tomato, cucumber salad with some hemp seeds, salt, and olive oil.

4. Ovulation

This is the peak of your possibility for a pregnancy. As you are near ovulation, the body needs plenty of B vitamins and other nutrients to support the release of the egg and promote implantation. “Zinc can help with cell division and progesterone production and vitamin C is found in high quantities in the follicle after the egg is released and may play a role in progesterone production as well,” says Blakeway.

Fuel up on alkaline foods maximize your body’s baby making juices green vegetables, sprouts and wheatgrass. Also whole grains (quinoa, amaranth, wheat berries, brown organic rice), pasteur raised eggs, legumes, meat, fish (or fish oil supplements) and water. Water plays a key role in transporting hormone and developing follicles. It also helps thin out cervical mucus, which may make it a little easier for your partner’s swimmers to get to their goal.

Ditch acidic foods like coffee, alcohol, deli meats and processed foods, which may make your cervical mucus hostile to sperm.

Essential fatty acids (EFAs) are also crucial during this phase. The best source: omega-3s from fish and fish oil supplements. These EFAs are best known for promoting blood flow to the uterus and supporting the opening of the follicle to release the egg, but guess what? They also open up the tiny blood vessels in your nether regions, which can ensure you’re primed and ready for action. “Fish oil thins out your blood and increases circulation to your body parts,” says Wright.

At this time get intimate a lot with you partner. Share the love, light candles, have incense or do a romantic night with him. Normally this happens around the 14th day from your first day of menstruation. Obviously since our bodies are all different these might be different few days from one person to the other. 


Wild salmon from the Atlantic roasted in the oven with olive oil, lemon, dill and capers with 1/2 cup organic brown rice soaked with kelp at least 4 hours before cooking them or even 12 hours with arugula, pear, walnuts, hemp seed salad dressed with lemon, olive oil and salt.  

I hope this information will help. Any questions? Email me at


Helpful first trimester Tips

Helpful first trimester Tips