What makes PMS so bad?
Here’s the super short answer–
1) unbalanced mineral levels in your body make hormones swing more.
2) increased carbs and sweets increase that unbalance to perpetuate the cycle
3) lack of water and too much caffeine increase fatigue and muscle cramping
4) lack of exercise and regular sleep increase irritability and increase your desire to eat poorly which then increases the unbalanced minerals which then increases the unbalanced hormones.
End point. Eat more veggies and lean protein.
Drink water. Go to bed. Exercise.
**If you’d like a little science lesson, scroll down to the bottom for more on hormones and food.
This is why Shakeology and a low carb diet are so great. (I honestly can’t say enough great things about drinking Shakeology to help boost your healthy lifestyle to the next level of awesomeness- If you’d like to try some, just drop me an email and I’ll hook you up!) Both things boost your body’s nutrients and help stabilize you from the inside out. Lowering mood swings and irritability.
So drink your shakes at least 5 days a week. If you have extra big PMS then “know thyself” and eat more greens and lean meats, high fiber high protein seeds, and fiber-rich berries.
You know I wouldn’t leave you hanging on how to up your mineral intake and actually have it taste good too!!! I’ve got your back ladies! BOOM This. Is. The. Bomb.
PMS BLASTING TUNA SALAD !
This is an AMAZING snack or lunch.
Usually, I make a huge batch on Mondays for lunch. Then have it as an afternoon snack during the week.
A healthy portion control serving is 1 cup.
1 cup eaten alone as a snack.
1 cup with seeded bread or spinach as a meal.
- 1 giant can tuna (66 oz) Sam's club size
- 1 cup chickpeas
- 1 cup pepitas (little green pumpkin seeds)
- 1 cup chopped pecans
- 1 cup sunflower seeds (I prefer raw, but salted could be good too)
- 2 large red apples, chopped
- ½ cup dried cranberries (optional)
- 1 cup green onion, chopped
- ¼- 1/2 cup honey dijon mustard
- ¼ cup mayo
- 1 tsp ground pepper
- Combine everything together.
- I use less dijon because I do not like my tuna saucy. But if you like it saucier, then increase the dijon (NOT the mayo)
- Serve over seeded whole wheat bread (no honey or sugar added), or on a bed of raw spinach leaves (my favorite). Do not add dressing if you put it on spinach.
Many women struggle either seasonally or long term with more severe PMS and or high stress that offset their hormones big time!!! Making PMS a doozy!
Time for a mini science lesson!
Here’s a short lesson on tryptophan and serotonin that make you “chill out and be happy”. (Not psych terms just my short summary to spare you too much wordage)
Tryptophan is a precursor to serotonin. It’s like a trigger.
Surprisingly, there are more foods that are high in tryptophan and that increase your body’s natural levels of tryptophan.
But the list for serotonin is short and this list only “fills the gap” of your serotonin needs. It doesn’t help your body make more.
Tryptophan based foods are also foods high in protein, fiber and minerals.
Eating these will fight your current emotional challenges while also stabilizing future ones.
Furthermore, this is why Shakeology consumed 5x a week is so amazing. People say- I don’t know why, I just feel soooo much better.
This is one major reason.
Then you’re on track to eating better and exercising because you feel better. It’s a cycle.
The top tryptophan foods are eggs, fish, seafood, meats, seeds, nuts, chickpeas, bananas, beets and oats.
The serotonin food list is tomatoes, nuts, kiwi, banana, pineapple.
Hope that’s helpful.
This is why the ingredients are in the salad above.