In the FLO: A 28-day plan working with your monthly cycle to do more and stress less

by Alisa Vitti

Beans—especially kidney beans, lentils, and mung beans—provide healthy fiber and protein.

beans can reduce inflammation,

High-fiber whole grains, such as oats a...

Eat ...

and apples, which contain a flavonoid named phloretin that in...

ditch white starchy foods, including bread, pasta, and noodles.

eliminate alcohol and caffeine,

Eat anti-inflammatory foods, including leafy greens, broccoli, salmon, bone broth, blueberries, and flaxseeds.

foods high in magnesium, such as almonds, avocados, sunflower seeds, pumpkin seeds, spinach, and black beans.

high-fiber foods like beans and lentils, cruciferous veggies, sweet potatoes, and almonds to combat insulin resistance,

it’s always a good idea to cook cruciferous veggies (broccoli, kale, Brussels sprouts, cabbage, and collard greens),

almonds or hazelnuts

good sources of vitamin E, which has been shown to reduce period pain.

leafy greens like collard greens for ...

vitamin E and magnesium for a few days before your period and for a few...

right...

linoleic acid—found in foods like salmon, sardines, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds—can help, so be sure ...

Dairy and saturat...

probiotics and take a magnesium supplement,

leafy greens (my fave breakout buster is cilantro) and root veggies to up your vitamin A intake.

olive oil or avocado.

zinc to your diet by eating whole grains, sunflower see...

essential fatty acids by adding flaxseeds to your meals, and take fish oil and evening...

high in vitamin E, including almonds, sunflower seeds, spinach, chard, kale, avocado, mango, and kiwis.

taking an essential fatty acid called evening primrose oil,

stress, overexercising, alcohol, lack of sleep, and the pill—

chronic stress, caffeine consumption, and high sugar intake.

diet too high in omega-6

vegetable oils (including sunflower, corn, and soybean), salad dressings, pizza, sausages, and potato chips.

of sunshine, a strict vegan diet, or avoiding dairy products may contribute to an insufficiency of vitamin D3.

medications

dairy, gobble up gluten, or eat foods covered in pesticides, you disrupt this hugely important bacterial balance.

refined sugar or drinking too much alcohol can take a toll on your liver.

PREPARE

7–10 Days

Creativity and ...

most mentally challenging assignments for this week since estrogen’s effect on your brain improves your ability to solve problems, strategize, and plan.

creativity, making this the ideal time to focus your energy on new projects at work,

new business, or going after ...

brainstorming sessions with your coworkers to take advantage of the boost in yo...

OP...

3–4...

Communication and Col...

boost mental sharpness, creativity, and communication skills,

Connecting with others is at the heart of this phase.

important conversations with your team, your boss,...

allow you to convey your thoughts and opinions more clearly, as well as to be more receptive to those of others.

work on your marketing and advertising messaging,

write a month’s worth of blogs for your social media pages, or post a video of yourself giving a talk.

physical energy is at one of its highest points during yo...