Luteal Phase Chicken & Ginger Soup To Prevent PMS

The Luteal Phase begins right after ovulation and ends with the first day of your period. It’s time of preparation and a time when we typically go inward. During this reflective phase, our body and brain are sending us messages to ready ourselves for menstruation. There are several changes occurring in our body that cause these signals. Estrogen, Progesterone and Testosterone are declining as we head toward menstruation. An imbalance in this decline is the cause for many of the negative symptoms related to our period. For example, an estrogen dominance over progesterone is typically what is responsible for PMS.

In order to prevent negative symptoms from occurring, we need to tune into these processes and aid our body to prepare for menstruation. As progesterone declines, it can bring on symptoms like constipation and bloating. Eating foods that aid in digestion can help alleviate these symptoms. This phase also brings about a higher caloric need than at almost any other time of the month. According to the American Journal of Clinical Nutrition and Sage Journals, your metabolism actually rises during the luteal phase and is associated with a great demand for energy being diverted to your ovaries. If you don’t nourish yourself to meet these demands, it results in cravings, energy crashes and symptoms associated with PMS.

Symptoms of PMS (or PMDD) can be exacerbated by the types of food we eat and the nutrients we do not eat. As estrogen decreases heading towards our period, so does serotonin. A drop in serotonin can affect our mood and our cravings. We began to crave simple carbs because carbs aid in the production of serotonin. But it’s these simple carbs that lead us to our energy crashes. Instead, filling your body with slow carbs like brown rice or root veggies can aid in this production without putting you on the blood sugar roller coaster.

I have found that addressing my nutrient deficiencies and cycle syncing with food have been incredibly beneficial for me. I went from intense rage, sadness, cravings, etc. every month right before my period to virtually no symptoms at all within 6 months.

In the Flo by Alissa Vitti has been one of my main resources aiding me on this journey. Syncing foods with your cycle helps your body meet its metabolic needs, aids in digestion and ensures proper nutrition throughout.

6 Hour Cook Time Serves 4-6

Ingredients

• 4 Chicken Breasts (Cut in half)
• 1 Sweet Onion Diced
• 2 Stalks of Celery Diced
• 1 Large Sweet Potato Cubed
• About 4 cups Chicken Bone Broth
• 2 Cloves Garlic Minced
• 1 3-4 inch piece of Ginger minced
• Juice and Zest of 1/2 lemon
• 1 tbs turmeric
• 1 tsp cayenne
• 1 Bayleaf
• 1 tsp Salt & 1/2 tsp Pepper
• Serrano peppers diced or hot sauce for garnish (optional)
• Microgreens for garnish (& estrogen detoxing) (optional)

Directions:

• 1. Lay cut chicken breasts in half at the bottom of the slow cooker. Season with Salt and Pepper.
• 2. Add in garlic, ginger, lemon zest, onions, celery, & the sweet potatoes.
• 3. Pour Chicken bone broth over chicken and veggies to just cover. Make sure there is enough room in the slow cooker as the veggies will release their own water over cook time.
• 4. Add turmeric, cayenne, and bayleaf.
• 5. Allow to cook on low for 6 hours or until the sweet potatoes are extremely tender and the chicken is cooked.
• 6. Remove chicken breasts from slow cooker and set aside in a bowl for shredding.
• 7. Strain vegetables out of the slow cooker into a blender, add 1 cup of the remaining broth from the slow cooker to the blender.
• 8. Blend until the vegetables are completely smooth. If needed strain the vegetables through a sieve and throw the remaining back into the blender. Then add back into the slow cooker. The consistency of the soup should feel smooth and creamy.
• 9. If the chicken is tender, shred it and then add it back into the crockpot. (I shred mine directly in the crockpot using two forks, but be careful as it may scratch the bottom.)
• 10. Serve immediately and garnish with microgreens, serrano peppers and/or hot sauce of your choice. (I used a few drops of habanero hot sauce and it was perfect, but I like heat.)