Thursday, July 19, 2012

PMS Overeating and Binges

Why I have been eating everything in site the past few days...

My problem is I'm letting PMS ruin my diet. I've started to eat everything in site that is either salty or sweet!

Beating PMS

Even more than you usual do on a diet, focus on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.

 A University of Massachusetts at Amherst study found that A high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had a significantly lower risk of developing PMS.That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy products like yogurt, or fortified orange juice.

-Cut down on aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, banana's, aspartame, and MSG.

-Regular exercise may alleviate mood swings that can send you to the fridge by raising endorphins — brain chemicals that promote a sense of well-being. And exercise can reduce that common bloated feeling you may get this time of the month.

 -Choose the right foods. Complex carbohydrates such as whole grain pasta, breads, and cereal can halt your cravings for cookies and chips. These foods raise levels of mood-enhancing serotonin, a brain chemical that tends to dip during the premenstrual period.

-Eat more often. Eating every three to four hours can stave off cravings by keeping blood sugar levels even.

-Drink plenty of water 6 to 8 glasses a day

-200 IU of vitamin E twice daily 2 days before and 3 days during menstruation can ease cramps.

-Vitamin B6 with magnesium (both found in salmon and and avocados), two nutrients that have been shown to relieve monthly mood swings.

The Perfect Breakfast-

2 slices 100 percent whole-grain bread, toasted

1 Tablespoon of low-fat cream cheese

1/4 avocado

1 ounce smoked salmon

Freshly ground pepper

Small handful of alfalfa sprouts or fresh spinach

From the book The Abs Diet for Women

Any other helpful hints to beating PMS? Please let me know!

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