Sync&Slim

By Kara and Renee

Welcome
Welcome
Welcome
We are so excited that you followed your intuition and made the
decision to invest in yourself. You should proud for taking this leap
of really stepping into your power. Within these next few weeks you
are going to learn how to workout, eat, and live by your cycle. By
following this guide you will begin to notice that your body is
appreciative of way you are nourishing its needs. You will learn your
body and its cyclically nature so that everything in your life aligns
smoothly. Our goal by the end of these 3 months is for you to feel
like you best self inside & out. Its time to ditch the infradian rhythem
and start living
Cyclically.
No matter what you goals are, starting today, we want
you to be grateful for who you are right now, what
you look like, and what you are capable of. Thank your
body for doing all that it does for you.
Love yourself + love the process.

Love, the Paronish sisters.

 Winter
Menstruation Phase

Winter Energy:
You just finished up some light yoga, the fire is lit, and cozy fire and book are
calling you name. Chill mode and going inward is activated. You body is going
through a lot right now, try not to push yourself. Try you best to honor the
cues of needing rest. This is your time that you have a perfectly good excuse
for an afternoon nap.

Winter Food:
You just got in from the cold and smell some warm chili on the stove and a
fresh cup of raspberry tea steaming. During this phase you should learn
towards warming foods. Your body temp is at its lowest, therefor warm foods
will aid in digestion and give you a sense of comfort. Warming you veggies is a
great idea and adding in easy meals so you are not stressed about cooking. It's
a croc pot kind of week.

Winter Life:
The tub is warm and the bath bomb is in and it as your name all over it. It is
time for a little bit of "you" time. This is when you are most intuitive, so
journalling can also be a good idea. When you have you period it is considered
a time of release, so take some time to journal and burn some things you are
ready to let go of. Try to keep the plans to a minimum and stay inside for the
"winter".
 Spring
Follicular Phase

Spring Energy:
The winter cold has ended and the sunshine is back out. Can you feel like
seasonal depression lifting off of your shoulders? This fresh start energy enters
your body leaving an exhilarating sensation. As the hibernation of your period
ends, your energy rises and you're ready to be apart of society again. Yay!

Spring Food:
You just went on the first outdoor walk of the season and the warm sun has
you craving some fresh, light food. This is the phase during your cycle that you
can digest raw veggies the best. My go to is always a good chicken salad with
all the good chopped veggies mixed in.

Spring Life:
There is nothing like some new fresh love. You just got a message that your
crush wants to go on a hike. This is a new adventure for you, but you are in the
mood to try new things. This spring energy will have you feeling full of
excitement and ambition, take advantage of it. Sign up for a new fitness class,
try a new sex position, or apply for a new job.
 Summer
Ovulation Phase

Summer Energy:
It is the first day of summer and its 80 degrees. Hallelujah! and it just so
happens you have the day off of work today. You energy levels are high, you're
as happy as could be, and you are ready for a great day. Ovulation energy is the
best! Biologically in nature you are feeling your best so that you go out and
find a mate, but in reality we are just going to take advantage of all of this
good energy flowing through our bodies.

Summer Food:
You have been at the pool all day and all you can think about is a nice big
salmon salad and glass of cold kombucha. Ovulation is the phase for light,
colorful foods. Adding in seafood is super beneficial and will really have you
feeling the beachy summer vibes.

Summer Love:
Ow Ow girl you are feeling hot. You are in the mood for some sexy time on
the beach, maybe meeting some good looking men at the pool or you're
planning a date to go out with you girls to mingle. There truly is nothing like
that ovulation glow. You are feeling your best so that you potentially attract a
mate to procreate with, but we are just going to take advantage of the glowing
skin and self confidence boost of this week.
 Fall
Luteal Phase

Fall Energy:
As the hot summer turns into fall, your body is ready for less of a party and
more a chill vibe. It's time to hang up the swim suit and get the sweater out for
some cozy time. The first part of you luteal phase, you will still have a decent
amount of energy. Although as week two of luteal rolls around, you mighy
notice that dip of energy that happens. Honor that and listen to what you body
needs.

Fall Food:
mmm you are at a fall festive and all you can think about is all the warm
yummy goodness. It is time to slowly move back into warm cooked veggies
and food. Its about that time to start digging through the cardboard for that
crocpot again.

Fall Love:
Your man just texted you, he has some candles lit and food cooking for a
romantic night for two. (LOL we wish) but for real this is a time to schedule
romantic dates with you partner or a chill movie night with a friend. As your
energy starts to shift inward for the winter, take up all the opportunity for
cuddles now, as you may want you space leading into winter.
 Cyclical food
suggestions
Now that you have a pretty good understanding of the phases
of the cycle and how they collide with your day to day life, it is
time to implement them.

On the following pages, you will see the phase of the cycle and
the different foods, of all categories, that will benefit you the
most. The important thing to remember, is that this is not a diet.
This is a lifestyle choice. The following pages are not meant to be
followed strictly, by any means. I enjoy eating with my cycle
because it actually helps me decide what kind of food to eat that
week. For example, if I would be in my follicular phase, I would
lean more towards a chicken salad for that weeks meal prep. You
can pick one or two things from the list and implement them into
your meals. The information is just to guide you in the direction
of food that would benefit your body best that week. Just adding
in a thing or two from the list could make a world of a difference.
 Follicular
FRESH . VIBRANT . LIGHT
hormones beggining to rise

FOODS TO FOCUS ON
kimchi, sauerkraut, string beans,

zucchini, carrots, chicken, trout,

sprouted beans & seeds, oats.

Follicular Foods
SEEDS: CASHEWS, BRAZIL, LYCHEE, FLAXS EED,
PUMPKIN

GRAINS: OAT, WHEAT, BARLEY, RYE

VEGETABLES: ZUCCHINI, RHUBARB, ARTICHOKE,

PARSLEY, BROCCOLI, CARROT, LETTUCE: BOSTON,
ROMAIN, STRING BEAN,

FRUIT: AVOCADO, LIME, PLUM, GRAPEFRUIT,

ORANGE, LEMON, POMEGRANATE, SOUR CHERRY

LEGUMES: GREEN LENTIL, BLACK-EYED PEA, MUNG

BEAN, LIMA BEAN, SPLIT PEA

MEAT: EGGS, CHICKEN

SEAFOOD: TROUT, SOFT-SHELL CRAB, FRESH-

WATER CLAM

RANDOMS: SAUERKRAUT, NUT BUTTER, VINEGAR,

OLIVES, PICKLES ADAPTOGENS: TURKEY TAIL
 Ovulation
RAW . HIGH FIBER . FRUITS . VEGGIES
Estrogen + Energy

FOODS TO FOCUS ON
red bell pepper, spinach, tomato,

leafy greens, raspberries,

strawberries, quinoa, and corn

Ovulation Foods
GRAINS: QUINOA, CORN

VEGETABLES: BELL PEPPER (RED), ASPARAGUS,

BRUSSEL SPROUTS, DANDELION, CHARD,
CHICORY, CHIVE, EGGPLAN, OKRA, SCALLION,
SPINACH, TOMATO

FRUIT: APRICOT, COCONUT, PERSIMMON, FIG,

GUAVA, RASPBERRY,STRAWBERRY, CANTALOUPE

LEGUMES: RED LENTIL

NUTS AND SEEDS: FLAXSEEDS, ALMOND,

PECAN, PUMPKIN SEEDS, PISTACHIO

MEAT: LAMB

SEAFOOD: TUNA, SALMON, SHRIMP

RANDOM: CHOCOLATE, KETCHUP, COFFEE,

TURMERIC, ALCOHOL (MODERATE)

ADAPTOGEN: TURKEY TAIL

 Luteal
INCREASE CALORIES . SLOW-BURNING CARBS . VITAMIN B

Metabolism speeds up

FOODS TO FOCUS ON
brown rice, sweet potatoes,

collards, mustard greens,

watercress, chickpeas, pears,

apples, and walnuts.

Luteal Foods
GRAINS: MILLET, BROWN RICE

VEGETABLES: SWEET POTATO, CAULIFLOWER,

CELERY, COLLARD, CABBAGE, CUCUMBER,
GARLIC, GINGER, ONION, MUSTARD GREENS,
PARSNIP, PUMPKIN, SQUASH, WATERCRESS,
RADISH

FRUIT: RAISIN, APPLE, PEACH, PEAR, DATE

LEGUMES: CHICKPEA, NAVY BEAN, GREAT

NORTHERN BEAN

NUTS & SEEDS: SUNFLOWER SEEDS, SESAME

SEEDS HICKORY, PINE NUT, WALNUT

MEAT: TURKEY, BEEF

SEAFOOD: FLOUNDER, COD, HALIBUT

RANDOMS: PEPPERMINT, MINT, SPIRULINA

ADAPTOGEN: CORDYCEPS
 Menstrual
HIGH PROTEIN + HIGH HEALTHY FATS

hormone levels are low

FOODS TO FOCUS ON
red meat, kidney beans,

buckwheat, blueberries,

blackberries, seafood
Menstrual Foods
GRAINS: WILD RICE, BUCKWHEAT

VEGETABLES: MUSHROOMS (BUTTON,

SHIITAKE), BURDOCK, KALE, BEETS, WATER
CHESTNUT

FRUIT: BLUEBERRY, WATERMELON,

BLACKBERRY, CONCORD GRAPE

LEGUMES: BLACK TURTLE BEAN, KIDNEY

BEAN, BLACK SOYBEAN

NUTS & SEEDS: CHESTNUT, SUNFLOWER

SEEDS, SESAME SEEDS

MEAT: PORK, DUCK

SEASFOOD: CLAM, CRAB, LOBSTER,

OCTOPUS, CATFISH, MUSSEL, OYSTER,
SARDINE, SCALLOP, SQUID

RANDOM: BANCHA TEA, MISO, SALT, TAMARI,

DECAF COFFEE

ADAPTOGENS: CHAGA & REISHI

Kara's Favorite
Meals by Phases

Follicular Salad
Chop up some roman
lettuce
cucumbers
red onions
Avocado
Chicken seasoned with
taco seasoning
topped with fresh salsa,
greek yogurt, and some
flax seeds
Olipop on the side for
some extra probiotics
Ovulation
Air fry Salmon
390 degrees
for 13 minutes
rice
Cucumbers
Jalapeños
Avocados
green onions
Dressing: Mix
mayo, soy
sauce, and
saracha and
drizzel all
over
 Luteal

Chick pea noodles

Broccoli
Cut up onion
mushrooms
Seasoned Chicken
Mix in pesto and top with greek
yogurt for a creamy mix
Menstruation

Spaghetti Squash
taco meat
salsa
greek yogurt
avocado
green onions
As far as eating with your cycle, I love to keep it simple and try new things.
The meals might not have every item listed on the phase, but as long as you
get a thing or two and focus on either cool or warm foods then you're on the
right track. This is meant to be a no stress way of eating. I also add into
account listening to my body and doing intuitive eating. If I feel like I am
craving something in particular, I eat it, because craving something to me,
means that there is something in that meal that my body needs as nutrients.
I try to listen to my hungry and full signal as well. After your hard work
preparing a meal, make sure that as you are eating it, you are loving every
bite and setting the intention that the food will nourish your body.
 Mindfulness
Ways to practice mindfullness

When eating a meal

Affirm in you head
"This food is speeding up my metabolism"
"This food is nourishing my body"
"This food will provide me with a beautiful period"
"I will receive all of the the nutrients I need from
this food"

When working out

Affirm in you head
"I release the fat that doesn't serve my body"
"I am creating my dream body"
"I love the body I am In"
"I workout because I love to take care of my body"
"I workout because it feels good"
 Mindfulness
a highly suggested read

This book was life changing when it came to the

transformation of my mind, health, and emotions
towards myself. It teaches you 3 simple steps to add into
your daily routine that will absolutely make you fall in
love with yourself. It goes hand and hand with cyclical
living, because as you are nourishing your body and your
mindset is in the right place for the transformation you
are searching for mentally and physically.
Heal Naturally, Sis.
Natural Cramp Remedies
My end goal with you cyclically living, would be that your
PMS or uncomfortable cramping should no longer be a thing.
Although, for the mean time, here are a few of my fav ways to
support my body during my menstural cycle.

- Red raspberry leaf tea

- no caffeine
- body armor + lots of water
- hot bath
- heating pad
- Magnesium
- Hormone balancing tincture (flow balance)
- coffee replacement (King coffee)
- Not using tampons (period underwear)
- Good sleep
- Womb massage
- Orgasms
- Womb oils
- Homemade juice (recipe on an insta reel)

Listed items can be found on my website under "products".

 Time to start living

with the flow
We cannot wait to watch you embark on this empowering
journey of connecting to your true, empowered self. Our hope
is that by the end of this, you feel as though you are
knowledgeable with each phase of your cycle and how to
nourish yourself best. We hope that you start to feel at home in
your body again and fall back in love with the beautiful soul
that you may have lost sight of. It is time now to let go of all of
the rules, diets, and negative self talk & step into the highest
version of YOU.

With love,
Kara & Renee Paronish
'Transformation isn't about adding more to your life; it's about

shifting your perspective so life becomes more fun, magical, and

joyful."

- Sheri Salata