Food recommendations for PMS:


http://voices.yahoo.com/the-top-10-food-remedies-actually-reduce-pms-209776.html

Found this on the web:

Here is what all celebrity food plans have in common:

1) They eat often - at least 5 mini meals per day

2) Every meal has protein.

3) They eat lots of vegetables.

4) They eat unprocessed, low glycemic carbohydrates like fruit, brown rice, and oatmeal.

4.5) They have free meals, and they are totally Zen about it.  When they eat chili fries, they eat chili fries.  But they don't feel like they "totally blew their diet".  They just go right back to it.

Eating fruit has been shown in scientific studies to be connected to a lower (ideal) body weight... with that in mind:

Healthy vs unhealthy carbs

unhealthy carbs:
-white bagel
-croissant
-filling up on simple carbs (like candy) when you are hungry - instead of eating real food
-white bread like "wonder bread"
-things that say "enriched"
-desserts: ice cream, cookies, candy, anything with sugar in it is unhealthy carbs
-white baguette/french bread


Healthy carbs
-fruit
-oatmeal
-whole grain bread
-any whole grain cereal/cooked eg millet, barley, or quinoa
-a little bit of honey for flavoring
-vegetables
-whole grain tortillas
-popcorn (just don't add a ton of calories to it with oil or butter)  I like to add olive oil.

*You know you are eating unhealthy carbs if you can eat eat eat and never get full.  It's because they don't have any nutrients!  Whole grains contain protein and fiber so they fill you up, also they are slower to digest so they keep you fuller for longer.  They will help you feel better and be happier.

so in reference to this post

http://weigh2gobd.blogspot.com/2012/03/frozen-cherries.html

where i shared my smoothie recipe

i was guessing that cherries have the same benefits as chocolate...  i googled it again and turns out chocolate, green tea, red wine... all have catechins...  and so do cherries!

:)

It is ridiculous that Kinder Surprise eggs are banned in the USA.  No wonder we are so fat here.  They are so fun and cute and rewarding and only 100 calories.  Instead I bought cadbury's eggs for myself and my mom and they are 180 calories instead and don't come with a fun toy.

it's ridiculous.

also...  I did my 10 minute ab workout this morning and I am FEELING IT!

Information about supplements/vitamins and weight loss:


http://www.thatsfit.com/2011/04/11/can-vitamins-help-you-lose-weight/

my weight loss idea now as it is getting into spring and summer and fresh produce is available is to eat more raw food!  yum!

http://www.rawfoodrecipes.com/

My March Food Diary

Click the "Read More" button to see it!!!!

notes: I want to eat more fruit...

frozen cherries - smoothie

I have been adding frozen cherries from cascadian farms to my smoothies and they are SO GOOD.  I don't eat chocolate because of the caffeine (and I guess sugar and fat too) but I think the cherries have some of the antioxidants that chocolate has because I get the same good feelings after eating them that I do from chocolate.  They are SO GOOD!  I almost feel guilty about how good they are, but why?  They are "health food" Right?

:)

More cherries, please!

I googled it, and cherries contain anthycyanins 1 and 2, healthy antioxidants not contained in blueberries (from the red color) - no wonder I like them so much!  Good to get that dark red in there!

yay!

:)

Here's what I put in my smoothie:

banana, frozen cherries, NF milk, whey protein powder, peanut butter, carob powder

the peanut butter and carob powder make it taste sweet and rich (as does the whey powder) so it's like drinking a healthy milkshake!

:)

Kale Soup

I made a "soup-er" delicious soup the other day and I just wanted to write down the recipe for it.  A suggestion was posted at New Leaf above the kale, and I just filled it out.

-Kale
-White beans
-Potatoes
-Turkey
-Low sodium chicken broth
-Parsley (from my garden!)
-garlic
-grated carrot
-mushrooms
-barley (what the new leaf recipe suggested) OR
-brown rice (what I used) and it turned out tasty

I think this was everything in it...  It tasted amazing...  the potatoes gave the broth a nice creamy taste and I always feel virtuous eating beans.  I think it was good for weight loss too because it had lots of healthy veggies in it, not too much salt, and the turkey helps with sleep.

:)

EDIT:

the 2nd time making this I am thinking this would be better with adding a caramelized white onion and some chopped celery.

I got my period yesterday.  I am thinking..  what are good foods to eat when you are on your period?

you want to make sure you have enough iron.  which means eating lean protein sources.  such as chicken.
you can also eat leafy greens (always good) but if you choose vegetable iron sources you should combine them with vitamin C to increase absorption.

you should also probably keep your salt intake down...  I ate some salty popcorn before going to sleep last night which was a mistake.

anyways...  reduce salt intake.  increase iron.

make sure you have enough calcium, so eat some yogurt (however greek yogurt doesn't have very much calcium so make sure you have some skim milk too)

nuts and seeds and pineapple to get enough manganese

Lentils: provide fiber, protein, satieting

oatmeal: B vitamins boost serotonin help with mood

Bananas: potassium helps with cramps and bloating

Yogurt: I think that yogurt helps everything.  I want to eat some every day.

soybeans can help with hormone balance.

good foods to fight depression

-oily fish eg wild salmon and tuna
-keep even blood sugar (eat lots of small meals and get enough protein) the brain depends on an even supply of glucose
- get enough chromium - such as romaine lettuce, onion and tomatoes (so make a salad with red onions, tomatoes and romaine... yum)
-get enough vitamin B: snack on nuts and bananas (yum)
-eat the rainbow! get all your fruits and veggies in all the colors and lots of them