Thursday, September 3, 2015

The Perfect Diet to Eat While On Your Period!

While on your period, your body goes through tons of hormonal changes. Some of these changes can leave you feeling starved, fatigued, and depleted of all of your energy.

Believe it or not, what you eat during your monthly flow can actually either help-or hurt-you!

Here is a perfect day's diet to eat while on your period to help relieve some of those annoying PMS symptoms.
Breakfast: Banana Walnut Muffins
According to many sources, bananas are a wonder when it comes to decreasing painful period cramps. The potassium found in bananas also aid in water retention which will certainly help you with that awful bloating.
Walnuts are thought to be super helpful during your period because they are rich in Omega-3 fatty acids which help with inflammation and pain.

  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 1/2 cup Stevia
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 3/4 cup milk
  • 1/3 cup coconut oil
  • 1 1/2 cups mashed bananas
  • 1/2 cup chopped walnuts
  1. Combine flour, oats, Stevia, baking powder, soda, and salt.
  2. In a large bowl, beat the egg lightly. Stir in the milk, and oil Add the mashed banana and walnuts, and combine thoroughly.
  3. Stir the flour mixture into the banana mixture until just combined.
  4. Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.
  5. Bake at 375 degrees F for 20-25 minutes.
Mid-Morning Snack: Greek Yogurt topped with Berries
Greek yogurt is perfect for upping your calcium intake during the week of your period. It can be a great idea since calcium is known for reducing muscle cramps within your body altogether.
Berries are packed with anti-oxidants and promote overall wellness.
Lunch: Salmon & Spinach Salad
Salmon is great for PMS symptoms due to the concentrated amounts of Omega-3 fatty acids that has been known to relax your muscles thus decreasing the severity of your period cramps.
Spinach is also wonderful to eat while on your period due to its high iron content. While you are menstrating, you need a little extra iron.
  • 4 salmon filets
  • 1 lemon, juiced
  • 1 tbsp garlic powder
  • 2 tsp dill
  • 1 tsp basil
  • 2 tbsp melted butter
  • salt/pepper to taste
  • 1 bag of spinach leaves
  1. Preheat oven to 375 degrees F.
  2. In a baking pan, arrange the salmon filets. Salt/pepper each filet evenly, to taste.
  3. In a small bowl, whisk together melted butter, lemon juice, garlic powder, dill, and basil.
  4. Pour lemon butter mixture over the filets and bake for 20 minutes.
  5. Top each salmon filet on a bed of spinach leaves.
Mid-Afternoon Snack: Whole Grain Crackers with Cheese
Whole grains are great for you to snack on during your period because they keep you feeling full, which prevents overeating while your hormones are leaving you craving everything in sight!
Cheese is great as well since it is high in calcium, which reduces muscle cramping.
Dinner: Bean & Beef Stew
Red meat is a must for when you are menstrating due to the high levels of iron.
Beans are also a great source of iron, but should be eaten in moderation as they could cause gas which leads to more bloating!
  • 2 lbs gound sirloin beef
  • 2 onions, diced
  • 2 red bell peppers, diced
  • 2 tablespoons minced garlic
  • 3 (14.5 ounce) cans diced tomatoes with green chile peppers
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 1/2 cups beef broth
  • 2 teaspoons chili powder
  • 1 teaspoon dried basil
  • 1 teaspoon ground cumin
  • 1 bag frozen okra
  • 1 bag frozen corn
  • 1 bag frozen sliced carrots
  • salt/pepper to taste
  1. Heat large pot over medium-high and add beef-cook until browned.
  2. Add onions, red bell peppers, and garlic to beef; cook and stir until onion is slightly tender, about 10 minutes.
  3. Stir in tomatoes with green chile peppers, kidney beans, black beans, beef broth, chili powder, basil, and cumin into the beef mixture.
  4. Bring mixture to a boil, reduce heat to medium-low, cover the pot, and simmer, stirring every 15 minutes.
  5. Stir edamame, corn, and carrots into stew; cook until heated through, about 5 minutes.

Wednesday, September 2, 2015

Yes, You Can Eat After 7PM!

When I was newer to the world of health & fitness, I would always hear the same damn thing:

"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."

I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!

Our bodies need fuel constantly, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 
To make things even better, studies consistently show that night time eating does not actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!

Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. 
But, don't get me wrong-I still eat carbs later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.

Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? EAT A BEDTIME SNACK. One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!

The bottom line: Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!

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