{"id":42545,"date":"2024-11-15T12:00:56","date_gmt":"2024-11-15T11:00:56","guid":{"rendered":"https:\/\/amazingy.com\/magazine\/?p=42545"},"modified":"2024-11-21T15:45:13","modified_gmt":"2024-11-21T14:45:13","slug":"understanding-the-female-cycle-the-foundation-of-feeling-on-fire-4-of-5","status":"publish","type":"post","link":"https:\/\/amazingy.com\/magazine\/understanding-the-female-cycle-the-foundation-of-feeling-on-fire-4-of-5\/","title":{"rendered":"Understanding the Female Cycle: The Foundation of Feeling on Fire (4\/5)"},"content":{"rendered":"

We are super proud to introduce you to
\nRenate Schellekens from Mowgli\u2019s Medicine<\/em><\/a>!<\/strong><\/h4>\n

Through her research and work, Renate helps other women get their hormonal health and periodic cycle back in sync \u2661
\n<\/strong>
\nShe is a dear friend of our shining star & female founder Ingy, and she’ll be writing a series of monthly articles in collaboration with the Amazingy Mag \u2013 this is the fourth one.<\/h4>\n

 <\/p>\n

\"Renate<\/p>\n

<\/h2>\n

Master your macronutrients and fuel your fire<\/b><\/em><\/h2>\n

I don\u2019t know about you guys, but I grew up learning to get fibers out of bread or oatmeal, which we now know are both starches. Remember from the previous article? They turn into glucose while we digest them and create a spike in our blood sugar. And although there are some fibers in these foods, they\u2019re not the same as when we get fibers out of vegetables. Let me break it down for you: The fibers from vegetables form a protective layer in your intestines. When you eat vegetables first during a meal, they help to slow down the absorption of sugars and starches from the rest of your meal. This results in a much smaller blood sugar spike.<\/span><\/p>\n

 <\/p>\n

Rethink your plate: New nutritional teachings<\/b><\/em><\/h3>\n

I believe we need to rethink some of the nutritional teachings we grew up with. For example, we often only eat a substantial amount of protein at dinner. However, it\u2019s much more beneficial for your bodily processes, skin, muscles, energy levels, and hormones to consume at least 30 grams of protein with every meal. And by 30 grams, I mean net protein. To everyone who thinks one egg at breakfast is enough protein, I am sorry to disappoint you, but that\u2019s only about 6-7 grams of net protein.<\/span><\/p>\n

 <\/p>\n

Sweet breakfasts? Think again!<\/b><\/em><\/h3>\n

We also need to move away from the idea that breakfast has to be sweet. Oatmeal breakfasts are beloved by many, but your hormones don\u2019t love them back. They cause blood sugar spikes and cravings. Typical european meals, like pasta, rice, and potatoes, mainly consist of starchy carbohydrates, followed by vegetables and meat, and sometimes fats. But where do you think most nutrients are found? Exactly. Not in starches. Keep in mind that we eat primarily for nutrients and secondarily for pleasure.<\/span><\/p>\n

 <\/p>\n

Optimize your meal composition<\/b><\/em><\/h3>\n

Do you still consume a lot of (processed \/ sugary \/ starchy) carbohydrates? I challenge you to change the composition of your meals. Let me help you going: I absolutely recommend starting your day with a savory high protein breakfast. This puts you 10-0 ahead. A savory breakfast equals longer satiety, smaller blood sugar spikes, fewer cravings, more stable energy, better skin, and a clearer mind. Also, the building blocks for hormones are found in protein and healthy fats. So please ditch the light products. Full fat is what your hormones a<\/span>re craving.<\/span><\/p>\n

 <\/p>\n

How nutrients work…<\/b><\/em><\/h2>\n

Nutritional composition can be divided into two groups:<\/b><\/em><\/h3>\n
    \n
  1. Macronutrients <\/b>provide a certain amount of energy (calories) per gram. The composition of these nutrients determines whether this energy is stable or quick. Stable energy means a stable blood sugar level, while quick energy results in a significant blood sugar Spike.<\/span><\/li>\n
  2. Micronutrients <\/b>are gathered from macronutrients or supplements. These include vitamins, minerals, and trace elements. They do not provide energy directly but ensure the proper functioning of energy processes and cell division in your body. They are essential for releasing amino acids from proteins and ensuring the normal functioning of your nervous system.
    \n<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Smart eating: Guidelines for balanced energy and hormones<\/b><\/em><\/h3>\n

    To achieve stable energy and blood sugar levels, and to intake enough micronutrients, follow these guidelines when preparing your meals:<\/span><\/p>\n