Have you ever noticed that during your period, your energy levels are low and you feel a little bit flat? Well, there's actually a reason for that! In fact, this is when the hormones, estrogen and progesterone, are at their lowest - which explains the period slump! Your iron levels may also be a little low, if you have a heavier flow, which is another big contributor to low energy. The menstrual phase starts on Day 1 of our period and ends on the last day of our period - so typically that can be anywhere between 3 to 5 days long.
Luckily, there are key nutrients that you can include during this time to boost your mood, keep energy levels stable and replenish important nutrients:
Iron - lean red meat, leafy greens, pumpkin seeds, lentils
Vitamin C - citrus, tomatoes, berries, lemon, broccoli, bell peppers
Magnesium - pumpkin seeds, almonds, kale, spinach
Vitamin B12 - salmon, trout, lean red meat, white fish, eggs, nutritional yeast
Baked Dijon Salmon with Oven Roasted Veggies
Recipe (serves 2)
Ingredients:
Grilled salmon
Salmon filets
1 teaspoon dijon mustard
Juice of ½ lemon
Pinch of salt and black pepper
1 Tbsp extra virgin olive oil
Lemony green beans
Green beans
Drizzle of extra virgin olive oil
Juice of ½ lemon
Pinch of salt
1 garlic clove, minced
Roasted Carrots
Carrots
½ teaspoon ground cumin
½ teaspoon cinnamon
1 Tbsp extra virgin olive oil
Pinch of salt
Mashed Potato
2 white russet potatoes
¼ cup almond milk
Pinch of salt
Directions:
Preheat the oven to 400 degrees F.
Rinse and pat dry the salmon filets with a paper towel. Make the salmon marinade by combining dijon mustard, EVOO, lemon juice, salt and black pepper. Place the salmon filet skin down on a baking tray and pour the marinade over the top side of the filet.
Bring a large pot of water to the boil. Peel and cube the potatoes, adding them to the boiling water for 20-25 minutes. Once soft, drain and mash. Add almond milk and a pinch of salt and set aside.
On a large baking tray, add all the ingredients for the carrots and green beans. Bake for 25 minutes.
12-15 minutes before the veg is ready, place the salmon filet into the oven.
Serve the salmon filets with mashed potato, roasted carrots and green beans. Enjoy!
