You can't button your pants. Your head is pounding. And you've gone from happy to miserable and back again in a matter of minutes. You've got PMS! But you don't have to suffer endlessly. Now you can beat the bloat, alleviate cramps and headaches, and mellow your mood swings with the PMS Prevention Diet. Here's how:
The saturated fat found in meat and whole-fat dairy products raises blood estrogen levels, which can aggravate PMS symptoms. So this plan focuses on lean fish, legumes, whole grains and high-fiber fruits and veggies instead.
Safflower oil contains linolenic acid, which helps regulate prostaglandins, hormone-like substances responsible for bloating and breast tenderness. This diet uses safflower oil in salad dressings and in cooking.
Caffeine increases irritability. By starting your day with herbal tea or decaf, you'll avoid it (and a few mood swings).
Eating a low-sodium diet helps rid the body of excess fluids. This diet minimizes consumption of processed and salty foods.
Start eating the breakfasts, lunches, dinners and snacks that will help you say goodbye to PMS.
BREAKFAST
option one
- whole-grain cereal topped with banana slices and skim milk
- calcium-fortified orange juice
- herbal tea
option two
- fruit and yogurt sundae topped with muesli
- chamomile or peppermint tea
option three
- egg-substitute veggie omelet
- whole-grain toast
- calcium-fortified orange juice
- decaf coffee
LUNCH
option one
- black bean soup
- tossed salad with safflower oil dressing
option two
- peanut butter sandwich on whole-grain bread
- baby carrots
- dried apricots
option three
- chicken salad sandwich with lettuce and tomato on whole grain bread
- orange slices
- skim milk
DINNER
option one
- ginger orange tuna
- baked sweet potato topped with lowfat plain yogurt
- tossed salad with safflower oil dressing
option two
- chicken and broccoli pasta dijon
- sliced tomatoes with fresh cracked pepper
option three
- stir-fried meat, pears and spinach
- steamed brown rice
SNACKS
- decaf latte
- banana
- nonfat plain yogurt with fresh fruit
- vanilla soy milk
Healthy Dos and Don'ts Do:
- Breathe deeply and do yoga
- Take 2 to 4 evening primrose capsules and 400 mg vitamin E daily
- Include 2 tablespoons of safflower oil in your daily diet
- Eat fiber-rich foods
- Satisfy chocolate cravings with small amounts of nonfat chocolate foods like cocoa, frozen yogurt or low-fat brownies .
Don't:
- Eat sugar
- Drink caffeinated beverages
- Eat salted foods
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