Archive for the 'Sugar and Gluten Free Foods' Category
Sugar and Gluten Free Foods | 3.09.2010 3:42 | No Comments
Nutritional therapy for Fibromyalgia can help reduce stress, free the body of toxins, and restore nutrients which have been stripped away. Supplements can be helpful, but right now, I want to focus on diet.
FM patients need to watch what we eat because there are many foods that exacerbate our symptoms. I know how hard it is – especially in the carbohydrate category, because I LOVE pasta, potatoes and chocolate. Unfortunately, one of the first things recommended in a nutrition program for FM sufferers is reduction of carbohydrates and adding more protein. I can handle adding protein, but take away my carbs? UGH! Maybe you can identify. The fact is, if we want to feel better and restore our mental and physical function, it is a necessity.
Since we (FM sufferers) already have a compromised immune system, a diet that includes the list of “no-no’s” can cause your body even more suffering. Also, certain foods have been found to cause fatigue. So, to avoid further destruction we need to follow the “fibro nutrition rules”.
Some Fibromyalgia sufferers have a low carbohydrate tolerance or reactive hypoglycemia (low blood sugar) that strikes after eating carbs. This can cause problems with carbohydrate metabolism, which in turn creates the inability to lose weight, fatigue, worsening symptoms and carbohydrate cravings. Carbohydrates stimulate insulin production. Excess insulin can cause an increased absorption of sugar into our muscles and liver, which can be stored as fatty acids in fat cells, and prevent carbs from being metabolized.
We need to lessen our consumption of unsaturated fats. It is recommended that we increase our intake of vegetables, whole grains, fruits and essential fatty acids found in cold-water fish, nuts and seeds.
Saturated fats should be reduced. You can do this by choosing fat-free dairy products, increasing vegetables or trying soy products. Also, red meat, in particular, is hard to digest and increases cholesterol. So, we should exercise caution when it comes to the amount of red meat we consume.
It is important to avoid alcohol, caffeine, and limit our sugar, salt, fat and the intake of specific additives like monosodium glutamate (MSG).
Eating foods rich in antioxidants like vitamins A, C, E may be used to combat stress and support the immune system. Foods rich in magnesium help support your muscles and vitamin B-rich foods can help with stress, energy/metabolism and mental clarity. The best food sources of magnesium are legumes, tofu, seeds, nuts, whole grains, and green leafy vegetables.
Some “fibromytes” find that foods high in acids like citric acid, trigger more muscle pain. Some examples are tomatoes, potatoes, peppers, eggplant, red meat, cow milk products, brown and white wheat flour products, sugary foods, coffee, and yes, chocolate.
Acidophilus and associated “good” bacteria can help balance the flora in your intestine. Some plain yogurts have active cultures that can help. You can also find other sources of “good” bacteria at health food stores like Kefir.
Fibromyalgia patients are more sensitive to food, drugs, chemicals and pollutants. With the myriad of common issues such as allergies, gastrointestinal issues and migraines we tend to have, there are foods that can trigger these symptoms or make them worse. It might require a little detective work to figure out what foods are a problem for you.
Use the process of elimination when you suspect that a certain food might be a triggering factor for you. Remove it from your diet for a couple of weeks and see if you start to feel better or the frequency of your negative responses decrease. Known foods that aggravate FM symptoms are the same as listed above but we need to also consider processed foods, fried foods, artificial sweeteners, bottled juices and diet soda. Processed foods are full of additives, preservatives, colorings, salt and sugar. These foods are what I like to call a “death trap”. I know, it sounds over-dramatic, but if we can think of them this way, we might be able to train our brains to reject them. We know our bodies already do because of the pain, fatigue and unhappiness that comes with a bad diet.
If your detective work doesn’t provide results, you might want to try a hypoallergenic or gluten-free diet. With a hypoallergenic diet, you eliminate one food group at a time. You can start with removing a single item each week and see how you feel. If nothing happens, remove another food the next week.
A gluten-free diet isn’t easy because it requires you to completely eliminate all wheat products. Since wheat is so common in a variety of foods, you will have to plan your diet it and follow it carefully. You can find wheat replacement products at health food stores. It is suggested that you don’t drink any liquids with your meals, avoid smoking, and avoid long periods of direct sun. You need to drink eight glasses of water each day between meals.
Just like medications and therapies, each FM sufferer will respond differently to specific foods than another. Some have certain food allergies that others do not. Food allergies can interfere with your nutrient intake. It is recommended that we keep a food diary to help identify our triggers. Write down everything you eat and at the same time track your FM pain. Comparing the two might help you determine what foods may trigger allergies or pain.
There is another diet method that has proved helpful for FM patients called Food Combining. The theory is that certain foods should not be combined because they work against each other. This diet is definitely worth looking into!
It is my hope that by changing our nutritional life-style, we can begin to feel better and regain as much of our mental, emotional and physical function as possible.
Sugar and Gluten Free Foods | 2.09.2010 19:02 | No Comments
Reduce sugar in your diet should be a major concern for anyone.The average American diet contains too much of the sweet substance, posing some major health concerns.
Here Is Your Must-Know Guide To Reduce Sugar In Diet:
Sugar is not a totally “bad food,” but you should choose to control the amount you eat! Buy unsweetened cereals, make your own iced tea and add as much sugar as you like.It is your choice! You will still wind up adding less than the manufactured product.
Achieving a healthy weight can help you eliminate the problem.
Cakes | 2.09.2010 17:39 | No Comments
Meat, fish and dairy products like cheese and milk are encouraged. Fruit and vegetables are limited depending on which plan you follow.
Typical menuIn general, low-carb diets focus on meat, poultry, fish, dairy products, eggs and some nonstarchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole-grains.
Cakes | 1.09.2010 15:01 | No Comments
Many people suffer from tragic food allergies and some don’t even have an idea that it exists in them. The allergy is a result of the body’s reaction on introducing the kind of foods which cannot or are difficult to get digested by the system. As soon as this food get digested and penetrates to the bloodstream, few food nutrients or other components of food are eliminated by the body. The antibodies and many other elements have the tendency to fight back. From then, the symptom of allergy becomes apparent.
Major symptoms of this allergy caused by food are swollen and itchy eyes, swollen hands, closing of throat and larynx, burning sensation of lungs as a result due to thinning of the body’s tissue lining.
When dealing with the allergy, whatsoever the conditions may be, be it severe or moderate, it should be learned. This includes learning about the suitable options for fighting and preventing food allergies and finding out the causes for the allergic reactions. There is a book entitled to food allergy survival guide which could answer all your problems.
The book shares the kinds of food consumed by the people and gives you detailed sections on how to precede with main allergens like diary, eggs, gluten, wheat, peanuts, corn, fish, yeast and shellfish. Every section includes explanations regarding the variety of foods that should be avoided by people who suffer from allergy dealing with restaurants, reading labels correctly in relation with dangerous types of foods, preparing variety of foods and practicing healthy and easy alternatives.
This guide is highly and technically sound. It is comprehensive and readable. People who suffer from the allergy will never feel left out because it helps them to widen their horizons and maximize their hopes of eating the food they truly love. This happens when they follow cautions properly. This is indeed a great and an informative book where you could get common answers to general questions, how to take advantage of learning food issues and health, advice from experts, delicious recipes and complete nutrition guides.
Food allergy survival guide tackles few very important health problems that includes effective ways of proceeding with skin tests for determining allergy and sensitivity, food triggers, how allergies caused by food are related with chronic illness like asthma, arthritis, ADHD, diabetes, kinds of food which affects the baby’s health while breastfeeding, changes in emotions and behaviors as allergic reaction takes place, how to distinguish sensitivity of food, queries which should be asked to an allergist, food intolerance, practicing processed kinds of food, food allergy, how to maintain eating health foods by way of non allergic substitutes and how hypersensitivity of food is connected to immunological process.
Most interestingly the best part in this book is recipe area having recipes completely free from main allergens. It is simple to learn baking and cooking healthy foods by retaining texture, richness and flavor. These foods need not be tasteless or boring just because you have an allergy. Mouth watering and nourishing recipes are good like divine macaroons, ultra fudge brownies, banana bread, pound cake and chocolate cake. One hundred or more recipes eliminating cheese have been provided by Jo Stepaniak. Never worry because every recipe is provided with nutritional comprehensive analysis.
When compared to the rest of the books on dietary health, this guide on food allergy is leading the race. So, if you belong to those people affected with food allergy you must consider buying it. Medications, practice and knowledge are at your hands. One can easily deal with this allergy with a positive and a bold attitude.
Sugar and Gluten Free Foods | 1.09.2010 5:25 | No Comments
You are at the grocery store shopping for foods only on your diet. You review every food label for the best choice to promote your weight loss. Even though you check the labels, is it a healthy choice? You’re taking charge of your health and losing weight. Know what the food labels mean and what you’re getting (and not getting) in your food choices.
The first thing to remember in learning the language of labels is that you want to make your calories count. Your goal is to obtain the most nutrition for your nutrition calories. Essentially, you are spending your calories for the most nutrition possible.
Food labels were created to give consumers nutritional information to be of assistance in making decisions on which food choices are best for them. Sounds simple right? You can make the information work for you. There is a wealth of information on the labels for you once you know how to make sense of it all.
Let’s look at the food label for a certain product we are considering to purchase. Know your nutrition facts when it comes to food labels. At first glance, it looks fine. Only 250 calories for this one item, right? Not so fast! There are three items to consider before placing this particular item in your shopping cart.
1. Check the serving and calories.
2. What’s in it for you?
3. Does it fit your nutrition goal?
1. CHECK THE SERVING AND CALORIES. Only 250 calories for this item from your daily caloric intake? Look at the serving size on this item and how many servings it contains. In our example, there are 2 servings at 250 calories PER EACH serving. In this item, there are a total of 500 calories and not 250 as it may first appear.
2. WHAT’S IN IT FOR YOU? Next, look at the rest of the nutritional facts such as how much total fat, total carbohydrates, sugars, fiber and protein are contained in this product. Back to our example, there are 12 grams of fat, 31 grams of carbohydrates, zero grams of fiber, 5 grams of sugars and 5 grams of protein PER SERVING which is 2 servings for the entire item. Since the item has 2 servings total, if you eat the entire package, you would double the calories, fat, carbs, sugars, fiber and protein for the day.
Also, check the saturated fat, sodium and other nutritional information such as Vitamin A, Vitamin C, Calcium and Iron that are contained in this item.
For our translation of this food label, our nutrition information is for the entire package:
Total Calories: 500 calories, Total Fat: 24 grams, Total Carbohydrates: 62 grams, Total Sugars: 10 grams, Total Protein: 10 grams, Total Saturated Fat: 6 grams, Total Trans Fat: 6 grams, Total Cholesterol: 60 mg., Total Sodium: 940 grams, Total Dietary Fiber: 0 grams.
Remember, it is more than just calories; it is the big picture of all nutrients that count too.
3. DOES IT FIT YOUR NUTRITION GOAL? Now that you have deciphered exactly what’s in this product, you get to decide if it fits your nutrition program. Compare the calories on the label and the nutrients you’ll be getting to decide if this food is worth eating? Can you eat only one serving or would you want to eat the entire package? Put all the information together and decide if this is a smart choice that promotes your nutritional program of health. Do you put it in your shopping cart and take home or do you leave it on the shelf?
Other tips to remember would be to determine the number of calories derived from fat, protein and carbohydrates as follows:
Each gram of fat: 9 calories
Each gram of carbohydrate: 4 calories
Each gram of protein: 4 calories
Multiply the number of grams contained in a product by these calories per gram and you’ll see how the total caloric breakdown shakes out.
A common pitfall, especially with small packages, is to assume there is only one serving because the package is small. As an example, if you were to eat a bag of pretzels from a vending machine, you might find it contains 2.5 servings. You would need to multiply the numbers by 2.5 to see what’s really in that small bag.
The FDA regulates the use of phrases and terms on product packaging. Here’s what they really mean:
Sugar free: Less than .5 grams of sugar per serving.
Calorie Free = Less than 5 calories per serving.
Low Calorie = 40 calories or less per serving.
Light or Lite = 1/3 fewer calories or 50% less fat than the referenced food.
Fat Free = Less than 1/2 gram of fat per serving.
Low Fat = 3 grams or less of fat per serving.
High Fiber = 5 grams or more of fiber per serving.
By translating the label language information, you know exactly what it all means and can make the smart choices for yourself on your journey to health. Knowledge is power and now, YOU have that power!
Sugar and Gluten Free Foods | 30.08.2010 20:45 | No Comments
Breakfast is the most important meal of the day, so it’s crucial to fuel your body with the proper energy to get you motivated. Many of us are guilty of eating on the run, which results in poor food choices that could find us snacking on junk food only a couple of hours later. Staying educated about the best food choices for breakfast ensures that you’ll do the right thing as a habit, even when you’re on automatic pilot in the morning.
Stay away from sugary cereals. While they may give you fond memories of years past, sugar is notorious for adding inches to your waistline. Though you feel temporarily hyped up, sugar burns quickly and will cause you to crash only a couple hours after eating. This leads to the vicious cycle of reaching for the junk food prior to lunch time, destined to repeat the same thing that happened with your morning meal. Achieving quick weight loss is impossible with too much sugar in your diet. Sugar drains energy fast. Just say no to any cereal your kids rave about. Instead, try a whole grain cereal that’s high in dietary fiber. This will leave you feeling full longer without the crash and burn you get from other cereals.
Since carbohydrates are sugar, cut these out for maximum effect. Carbs do the same thing as the refined sugar you find in cheap cereals. This means staying away from the donut shop and those cute pastries you buy with your coffee. Even breads, which are not as high in sugar, can have the same effect. If you crave something sweet in the morning, try mixing sliced fresh fruit in yogurt. The sugar in fruit doesn’t break down as quickly as refined sugar does, meaning your body will not get the same surge as it does from a donut or pastry. If you’re constantly on the go, try a protein shake.
Be careful what you put in your coffee. Drinking coffee itself is not as dangerous as the things you add to it. Stay away from using heavy creams, flavored syrups or heaps of sugar. There are many tasty substitutes available today including fat-free milk, soy milk, raw sugar, sugar-free syrups and flavored powders. If someone makes it for you, be sure to request these items. Many of them taste a little different, but you will get used to them quickly. The caffeine in coffee is a stimulant, so avoid drinking too much as you will experience a crash similar to that of sugar.
We all know how important it is to make sensible choices for our diet not only at breakfast, but throughout the entire day. If appetite is a problem, there are many natural appetite suppressants such as hoodia available to help you through those times when cravings are at their highest. Don’t forget to exercise, too.
Cakes | 30.08.2010 18:39 | No Comments
If you’ve a Valentines Day dinner all planned out but are still wondering what food you can serve that won’t leave you too worn out from kitchen duty to enjoy any after hours activity later, we’ve some Valentines Day recipes that are perfect for a place on the menu.
For a romantic dish with man appeal, opt for the classic stir fried beef in oyster sauce.
Cut twelve ounces (300g) of fillet steak into thin slices, remembering to cut crosswise against the grain of the meat. Place in a bowl with one tablespoon (15ml) of rice wine or sherry, one tablespoon (15ml) of soy sauce, two tablespoons (30ml) of water and one tablespoon of cornstarch (cornflour). Mix well and leave the meat to marinate in the mixture for a minimum of thirty minutes.
Heat one eight of a cup (25ml) of vegetable oil in a wok or a large based pan. Add the meat and stir over the heat until not quite cooked, then remove and place to one side. Add another two tablespoons (30ml) of oil to the pan if necessary, and to this add three finely chopped cloves of garlic, one teaspoon of finely chopped fresh ginger root, six finely chopped small onions or large shallots and three carrots cut into small julienne strips. Add another two tablespoons (30ml) of water, stir through, cover and cook for around five minutes. Place the beef back in the pan with any remaining marinade, one tablespoon of soy sauce and one tablespoon of soy sauce. Cook for a until the carrots are tender and the sauce is thickened, then serve with rice or noodles.
For dessert, choose Super Simple Chocolate Cake. This rich, moreish concoction is flour free and can even be enjoyed by the gluten intolerant. It’s just as easy to make as it is tasty.
Heat your oven to 350 degrees or gas mark four, and then melt eight ounces (200g) of good quality chocolate together with eight ounces (200g) of unsalted butter. Remove from the heat and carefully beat in eight ounces (200g) of sugar. Once this is done, thoroughly beat six eggs into the mixture, one at a time. Now stir in eight ounces (200g) of cocoa powder until no traces of powdery residue remain. Pour into a nine to ten inch (22cm to 25cm) springform baking pan that’s been greased and lined with waxed paper and bake for forty to fifty minutes or until a skewer inserted in the cake comes out clean.
Allow to cool inside the pan for ten minutes or so before carefully removing from the tin and peeling away the waxed paper. Serve with fresh strawberries or raspberries and a generous drizzle of chocolate sauce.
These delicious and indulgent Valentines Day recipes are simple enough for almost anyone to make, and require nothing that can’t be found in the average grocery store. Enjoy your meal, and let washing the dishes wait!
Sugar and Gluten Free Foods | 29.08.2010 7:53 | No Comments
A diabetic’s body does not produce enough insulin to manage the sugar levels within the body. Therefore, it is important that the diabetics strictly follow a charted plan of foods to lower blood sugar strict diet. A diet high in fiber, but low in fat is most often recommended for diabetics. Before listing out the tips on how to lower Blood Sugar, one must be acquainted with what actually High Blood Sugar means. It is precisely defined as an elevated level of the sugar glucose in blood otherwise phrased as ‘the spillage of glucose into the urine (glucosuria) converting the urine sugary. Good food for diabetes includes raw, edible vegetables such as soft root crops, dark, green and leafy vegetables and brightly colored vegetables. On the one hand, if a person already has these foods on his or her diet to begin with, then diabetes would not become part of the equation in any case. Intake of low carb diet is perhaps the most well known way to reduce blood sugar level. Good examples of low carbohydrate foods include soy milk, pearled barley, and kippered herring. High fiber foods such as dry beans, oatmeal, bran or raisin bran cereal, whole grain bread and peanuts help to manage diabetes. Eat plenty of fresh fruits and vegetables. The French bean also termed kidney beans are a wonderful choice. If cooked properly they have an amazing taste. These beans are rich in fiber and proteins with a reasonable amount of complex carbohydrates. The dietitians strongly recommend French beans to diabetics to lower blood sugar level. Another thing you can do is get off of simple carbs. White bread, refined sugar, white potatoes, all of these can make your blood sugar levels spike. If you’re craving sweet stuff, go for sugar free snacks. Proteins such skinless chicken or turkey and fish are also great foods that lower blood sugar levels. Low-fat dairy products such as cheeses and milk are also beneficial. Drinking unsweetened tea helps you regulate normal glucose levels in blood because it acts as a blocker for sugar. Green tea is best in effectively generating lower your blood sugar levels after having eaten foods that are high in sugar. It should be noted, however, that you shouldn’t take too much sugar with the thought that the tea can regulate it itself. Twice of thrice of tea intake is recommended for diabetics. Vitamins are constantly being innovated to be able to cure or help regulate a lot of diseases in a person’s body, one of which is diabetes. You can get a prescription or some health advice from your doctor with regards to the kinds of vitamins you can take everyday. If not, just make sure that the vitamins you buy are made from natural herbs and plants to avoid any side effects. Drinking herbal tea aside from the usual 8 glasses of water can also contribute to your efforts to regulate blood sugar that have gone down severely. It contains compounds that act as a sugar blockage, which not only helps in reducing the unwanted amount of sugar in the body but also reduces the chances of being diabetic for life.
Cakes | 29.08.2010 6:05 | No Comments
Q. I am 22 and have suffered from irritable bowel syndrome (IBS) for eight months. I have tried Western treatments, acupuncture, and cut out dairy and wheat from my diet, but nothing helps the severe bloating. What can you suggest?
A. Irritable bowel syndrome is a common name for a conglomerate of bizarre, unlinked symptoms. The word ’syndrome’ refers to a collection of symptoms, which, unlike a disease, have no clearly identifiable cause. Since an actual cause for the abdominal symptoms you and countless others suffer is unknown, doctors often treat it in the same way as a stress-related problem, offering antidepressants and drugs for symptomatic relief. My opinion is that there are various possible causes, as listed below, and I often do a tongue diagnosis to find out. Sometimes, however, infections of the gastrointestinal tract or parasites in the gut are the real culprits.
An overgrowth of the fungus candida albicans (a type of yeast, which is fed by sugar) will cause bloating, gas, abdominal cramps and lethargy an hour after eating gluten-containing foods (ie, pasta or piz’a), and fungal infections, such as athlete’s foot or mouth ulcers. The signs to look for on the tongue are a heavy, white, furry coating and deep cracks.
Excess stomach acid leads to indigestion, heartburn, acidity in the mouth, a feeling of fullness, bloating (30 to 40 minutes after meals when the stomach acid mixes with bile and other intestinal secretions), irritability when the stomach is empty, and/or unbearable hunger pants. The signs to look for on the edges of the tongue are red markings and/or teeth-like impressions with semicircular ridges and serrations.
Diverticulitis, a condition where a pan or parts of the colon blow up due to repeated and excessive gas formation, causes stool masses to accumulate in these sacs. This results in constipation, and then diarrhoea when they are full. If the two are alternating, the chances are that you have diverticulitis.
Constipation causes flatulence and/or lower abdominal bloating. The tongue will have a thick white coating at the back.
Since you have excessive bloating, it seems likely that you have excess stomach acid, and there is also a possibility of candida or yeast overgrowth in the gut. Although I can’t diagnose the exact cause, I will give you a general treatment plan. Stick to the following regime for three months:
Breakfast Porridge with milk cottage cheese with manuka honey; soft boiled or poached eggs; rice or oat cakes; peeled apples or pears, melon, banana, papaya with live yoghurt and drink mint tea.
Main meal Soft and overcooked foods such as minced meal chicken and turkey (grilled, steamed or poached); fish without skin; mushy white rice; lentils (well soaked first); mashed potatoes and other root vegetables; heads of cauliflower, broccoli and asparagus; plain wheat-free pasta with olive oil, and rice pudding or custard sweetened with manuka honey.
Snacks Oat or rice cakes; pancakes (made with non-wheat flour); fruit (from the breakfast list); hazelnuts and walnuts.
Strictly avoid yeast produces; citrus fruits; hard nuts, including almonds and peanuts; rich curries; chillies; fried and canned foods; white wine; champagne; beer, and excess sugar.
Eat slowly, chewing your food thoroughly. Drink two glasses of water when you wake up, then massage the abdomen clockwise. Drink water 30 to 45 minutes either side of a meal and only take sips during a meal, if you wish.
Rest for ten to l5 minutes after lunch to activate digestion.
Exercise Walk for five to ten minutes after your evening meal. Find out more about controlling various digestive problems through diet in my book Dr Ali’s Nutrition Bible.
Supplements Detox Powder: for three months, soak half a teaspoon in a cup of hot water at night and drink first drink in the morning to help candida or yeast overgrowth. Calciprite (Rasastrala): take one tablet twice daily for three months to regulate stomach acid and reduce gas. lf constipated, take Qurs Mullayan : one at bedtime for two months. Avoid over-the-counter painkillers.
Yoga Practise the cleansing breath twice daily. Sand or sit comfortably, arms loose, upper back straight and shoulders back Close your mouth, look straight ahead and inhale deeply through your nose. Then breathe out quickly, pulling in your stomach. Pause, then repeat 25 times. (For more details, see Therapeutic Yoga by Dr Ali and Jiwan Brar.
Cakes | 28.08.2010 11:45 | No Comments
PMS known as Premenstrual Syndrome affects about one-third and one half of American Women. Symptoms vary for each individual, there are about 150 symptoms known, some are breast tenderness, anxiety and food cravings. PMS usually occurs about 10 days to 2 weeks before the menstruation.
Many don’t know but food can make a huge difference when it comes to going through the cycle. Calcium has a mood lifting chemistry. Researcher Elizabeth R. Bertone-Johnson, ScD compared women who had PMS and those who had mild symptoms for over a ten year period. Her and her team discovered that women who drank or ate 1,200 milligrams of calcium and 400 IU of Vitamin D were less likely to develop mood swings, bloating, pre-period cramps and other related symptoms.
The group had about 4 servings of fat-free or low-fat milk, orange juice, low-fat dairy or yogurt. According to research psychologist James G. Penland, PHD says that calcium controls the hormone in the brain that is known to affect the mood. This mineral also relaxes the muscles which contracts when cramping.
Magnesium also controls mood swings during your period. A number of studies have shown that women who lack magnesium in their bodies are the ones with PMS. If you have low levels of this mineral, you probably have low levels of dopamine, it is a brain chemical that affects the mood, says Melvyn Werbach, MD, assistant clinical professor of psychiatry at the University of California, Los Angeles, and author of Healing Through Nutrition and Nutritional Influencies on Illness.
After doing a study on 28 women for a 2 month period, those who had a serving of 360 milligrams of magnesium a day had less depression, mood swings, bloating, cramps and other symptoms. Vitamin B6 is good for lowering premenstrual syndrome effects such as depression, irritability and fatigue. Vitamin B6 also helps balance hormones by lowering the levels of estrogen says Dr. Werbach.
We tend to have a sweet tooth during PMS because our blood sugar levels tend to be low. No one knows why this happens and when we get the cravings for something sweet it usually isn’t something healthy that comes to mind. Cookies, chocolate, cake, etc are the first to think of. When having these cravings carbohydrates calms the sweet tooth because they absorb more slowly then sugary foods.
Some doctors recommend that we eat whole-grain pasta, whole-grain cereal or bread every 3 hours to control the sugar cravings during PMS. Certain women might not be able to eat wheat because it contains gluten it’s a protein that can increase bloating and weight gain. Good sources of complex carbohydrates are rice cakes topped with a little peanut butter, oatmeal, whole-grain cereal, dried beans, fruits, vegetables and legumes.
Carrots, turnips, and parsnips and dark green leafy veggies like collard greens and mustard greens are concentrated sources of calcium and magnesium. Watch out for foods high in saturated fat too. Fatty foods make premenstrual symptoms worse. Eating foods in Omega-3 fatty acids helps control it as well. Salmon, chunk light tuna and Spanish mackerel are loaded with this nutritional mineral. There are vitamins you can take as well like an Omega-3 health supplement which relieves muscle cramps. It is also good for healthy hair and nails.
Lorna Darden