Friday, April 28, 2017

How to Survive Your Period

Sweet Potato Chips 

Oh no, it’s that time of the month again. The scale jumps up by at least five lbs, your cravings are kicking in, you don’t feel like exercising and all you want to do is just lie in bed curled up in a fetal position wondering how other women get through their periods too. 

 I get it. I really do. I have every symptom you possibly can imagine including cramps, headaches, nausea, moodiness, pimples, bloating, cold symptoms and stomach issues.  

Here are some tips to make that time of the month more survivable: 
  •  Keep an app on your phone or keep track of your periods so you will be prepared for when it hits. 
  • Ditch the scale and don't weigh yourself for five-six days. The scale will read a much higher number than you are used to seeing. I also see a lot of posts online nowadays where girls ask what to do if they put on weight on their period. The truth is everyone puts on weight during their period. Just keep on going on with your life and the scale will go down. 
  •  Do some form of exercise every day. Doesn’t have to be a lot, but just enough to get your mind thinking about something else and keep your blood flowing. Yoga, pilates, running, elliptical or bike riding, tennis or basketball. Anything really!!  It always helps relieve my cramps and reduces my bloating.
  •  Do child’s pose and squats. It puts pressure on the lower area.
  • Wear loose clothing so you don't feel bad about your temporary water weight. 
  •   Drink lots of water and eat foods with a higher water content (watermelon, cucumber, melon, celery, grapefruit). These foods help to relieve the bloating.
  •   Try to stay away from caffeine.
  • Stay away from sugary sweets, fast food and processed foods. They absorb into the bloodstream quickly and will cause you to have more cravings. 
  •    If you are counting macros- eat to maintain weight. The last thing you want is to be eating straight out of the peanut butter with a spoon in one hand and then realizing that it is about 1/3 of the way empty. My blood sugar dips when I’m on my period so I try to eat a little bit more and stay satiated with high volume foods as well as fat. One time I was so pale that this lady asked if I was okay when I was riding the tube in London. 
  •  Drink chamomile or peppermint tea throughout the day. 
  •  Apply heat to your lower belly or back when you have cramps.   
  • Do an activity that keeps your mind off your period. Call a friend, cook a meal, practice an instrument, go on a walk, draw a picture.... etc.  
  • Take midol or ibuprofen if your cramps get unbearable. 
  •  These are my favorite snacks when my cravings hit me hard on my period. You can get different versions of these recipes online. Tip: Make protein, vegetables, and fats your friends!! 
o   Chocolate protein shake
o   Avocado chocolate mousse 
o   Avocado toast 
o   Carrots and hummus
o   Full-fat greek yogurt   
o   Flat-out wrap with 2-3 slices of turkey and 1 oz of mozzarella cheese.
o   1/3 cup of oatmeal with berries and a bit of full-fat greek yogurt or coconut cream. You can also add cocoa powder and peanut butter to your greek yogurt or protein powder, which makes for a great treat. 
o   Sweet potato chips or baked fries- bake in the oven at 350 degrees for 20-25 minutes 
o   Fruit
§  Banana coins with 1-2 tbsp peanut butter
§  Apple slices with cinnamon  

Full-Fat Greek Yogurt