Most women experience problems like bloating, cramps and irritability are common.
None of these, however, is as disturbing as the food cravings.
Your desire for sweet and salty foods can lead to guilt over blowing your diet or eating unhealthy foods, and that only makes things worse.
Here are some tips for dealing with those PMS food cravings.
1. Eat plenty of complex carbohydrates when you're going through pre-menstrual-syndrome.
Fiber-rich, whole grain bread, pasta and cereal can help level out your blood sugar so you don't have so many sweet cravings.
2. Eat quality fats like olive oil, all-natural nut butters and nuts and seeds in every meal.
These give you a feeling of satiety.
A rice cake with 1 tsp. of peanut butter, for example, is better than a bag of Doritos.
3. Make sure every meal or snack has some protein.
An egg, fish, chicken, turkey or tofu adds something substantial so you don't feel compelled to scrounge around for something light an hour before your next meal.
4. Get plenty of calcium in your diet.
Studies show that women suffering from pre-menstrual-syndrome have low levels of it in the blood.
Milk products, as well as broccoli, white beans and kale, are high in calcium.
5. Supplement your diet with magnesium.
Research has also proven that women have low levels of it in the blood during pre-menstrual-syndrome.
Pumpkin or sunflower seeds, cashews, most beans, peanut butter and brown rice can all help you get this.
6. Take smaller, more frequent meals throughout the day during this time.
This helps regulate your blood sugar levels so you don't get a sudden hunger for junk food.
Aim for six mini-meals with one or two items each into your day to achieve this.
7. Allow yourself a treat once in a while during your pre-menstrual-syndrome.
Completely depriving your cravings can backfire, especially if you label certain foods as forbidden.
By occasionally giving yourself a break, you take away some of the attraction in these foods and some of the psychological cravings with it.
Below is a recipe where you won't miss the high-fat beef in this hearty, well-seasoned dish, which relies on extra lean, ground turkey and black beans for its thick, crowd-pleasing consistency.
Plus, you'll receive a healthy dose of magnesium, folic acid, manganese and fiber.
Freeze leftovers in a tightly covered container, or store in the fridge for up to 3 days.
Makes 8 servings, 2 c. each
I love this stuff!
• 2 lbs. extra-lean ground turkey breast
• 1 can (28 oz.) crushed tomato (without paste)
• 2 c. water
• 2 lg. onions, coarsely chopped
• 2 Tbs. chili powder
• 2 tsp. garlic powder
• 1 tsp. paprika
• 1 tsp. fresh cracked black pepper
• 1 tsp. cumin
• 1 tsp. dried oregano
• 1/2 tsp. ground red pepper (or more for hotter chili)
• 2 tsp. all-purpose flour
• 2 cans (15 oz. each) black beans, well drained and rinsed
• 1 can (15 oz.) corn, well drained and rinsed
1. In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat.
Drain the fat.
Add the tomatoes, water, onions, chili powder, garlic powder, paprika, black pepper, cumin, oregano, and red pepper.
Cover and simmer, stirring occasionally, 25 to 30 minutes.
2. Stir in the flour, and cook, stirring, 2 minutes.
Stir in the beans and corn and cook, uncovered and stirring occasionally, for 20 minutes.
34 g. Protein,
29 g. Carbohydrates,
2.5 g. Fat (1 g. Saturated),
45 mg. Cholesterol,
220 mg. Sodium
Calcium deficiency and PMS share many symptoms, which led researchers to test to see if they might be related.
The results suggest that they very well might be.
Compared with women who don't have PMS, women with PMS have lower blood levels of calcium around their time of ovulation.
And when PMS sufferers take 1,000 to 1,200 milligrams of calcium supplements daily, their mood and bloating improve after just a few months.
We consider calcium-rich foods an absolute must for women with Pre-Menstrual-Syndrom.
Just as was found with calcium, women with Pre-Menstrual-Syndrom seem to have lower blood levels of magnesium compared with women who did not have PMS symptoms.
Women with PMS who took magnesium supplements had better mood and less water retention than women who did not get enough magnesium.
(Really, doesn't less water retention sound good for everybody?)
It is thought that magnesium might help regulate the activity of serotonin, the so-called feel-good neurotransmitter.
Magnesium-rich foods are second only to calcium foods for improving your chances for pre-menstrual-syndrom symptom reduction.Tweet
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