lorraine pintus

jump off the hormone swing

Lorraine’s Perfect PMS Day Diet

Researchers recommend that to curb PMS and perimenopause symptoms a woman should eat five small protein-packed meals a day. This keeps the body’s blood sugar levels even and can ease mood swings. Based on other foods that can help a woman feel better, here’s Lorraine’s “PMS day diet:”

1. Breakfast: ½ cup of natural yogurt1 topped with ¼ cup blueberries,2 a sprinkle of cinnamon, and a few slivered almonds3 2. Snack: Apple slices4 dipped in 1 T. peanut butter 3. Lunch: Spread hummus or pesto on two slices of whole grain bread. Top with four ounces of turkey (whole breast, not deli5), tomato, onion and cilantro 4. Snack: A boiled egg6 5. Dinner: Baked salmon7 drizzled in olive oil, steamed broccoli, spinach8 salad topped with sesame seeds9 Dessert: Fruit salad (watermelon, grapes, orange slices) topped with walnuts and one small square of anti-oxidant rich dark chocolate at least 70% cocoa10
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Studies indicate that calcium eases PMS

Blueberries and almonds are on the list of “top 10 foods for a healthy brain”—this may help with “PMS brain fog”
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ibid Apples can help satisfy the sweet/sour food cravings associated with PMS Deli meats can be high in sodium which can increase water retention and bloating

One egg provides 13 percent of your daily protein requirements and only 4 percent of your recommended daily calorie count. It contains lutein, an antioxcidant, and choline, a nutrient that reduces inflammation in the brain. It’s egg-actly what you need when you feel PMSy.
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Salmon is rich in B vitamins which can soothe anxiety, depression, and even breast tenderness. It’s also high in D, the “happy” vitamin that also promotes bone strength and acts as an anti-inflammatory.
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Spinach is rich in magnesium which produces a calming effect on the nervous system and curbs food cravings. Sesame seeds are high in vitamins B6 (ease mood swings), zinc, and a plant based calcium.

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More cocoa means less processed sugar which can spike your blood sugar levels and create anxiety and/or depression.

© Lorraine Pintus 2011