Nutrition: “What To Eat When Your Friend Visits?”


Dear Team,

So today I want to discuss about nutrition.  While doing a review with my wife about nutrition and learned more about the benefits of each vitamin and mineral I realize a lot of my clients were women.  I wanted to help educate them more especially when that time of the month comes.  People have to understand the fuel you put in your body is important especially if you have any health issues or deficiency.  So I did my own research and put together a helpful list for all my Lady GT members.  Also, notice the super foods on the list that shows up in every list.  Take note of those so you can get the benefits of one item with multi-purpose.

Here are some basic dietary guidelines for you to follow during your period to help control your PMS and for better overall health:

Be sure to get enough calcium. Women need at least 1,200mg of calcium every day. Some good sources of calcium include:

low-fat milk
yogurt

broccoli
kale
okra
red kidney beans

cheese
almonds

salmon
sardines

orange
figs
apricots

Tofu
omelette with cheese

If you do not drink milk, you can increase your calcium intake with soy or rice milk, tofu or kale. Look for fermented soy products as certain soy products contain phytoestrogens, which can mimic the natural estrogen found in your body, leading to reproductive health difficulties. Your fertility is significantly compromised if you have too much or too little estrogen in your body.  Eat more complex carbohydrates. If you are hungry, try eating whole grain breads, fresh fruits and vegetables.

Keep well hydrated. Women lose up to 80 millitres of blood during a regular period, so you need to keep drinking water to replace your body’s loss of fluid.

Increase magnesium in your diet. Foods rich in magnesium, like

beans
brocoli
spinach
potatoes
tomatoes
chickpeas
squash

tofu
peanuts
almonds

tuna

banana
figs (dried)

Magnesium rich foods are thought to reduce bloating in menstruating women. Women should strive for 200mg per day.

Reach for the vitamin E, an antioxidant that helps to eliminate some PMS symptoms as well as aiding the circulatory system. Women need 8mg a day. Food with lots of vitamin E include:

avocado
kale
mustard greens
broccoli
red bell peppers

Almonds
egg yolk
liver
wheat

olive oil

Eat foods rich in vitamin B6, which aids in the metabolism of proteins and red blood cells and has been cited in numerous studies to relieve depression. Some vitamin B6 rich foods are:

Chicken
Turkey

Cod
Salmon
halibut

potatoes
bell peppers
spinach
green peas
broccoli

bananas
oatmeal
whole wheat
wheat germ
peanuts
hazelnuts

soy
kidney beans
lentils

Women should try to get 100mg a day

Make sure to get vitamin C and zinc, as these support the health of a woman’s eggs and reproductive system.

Vitamin C:

orange
grapefruit
peaches
mango

peppers
kale
broccoli
tomatoes
cabbage
potatoes

Zinc:
oysters
flounder
sole

wheat germ
dark chocolate*

lamb
pork tenderloin

peanuts
almonds
baked beans
kidney beans

yogurt
milk
mozzarella cheese

Let’s review now so plan out your shopping list with getting great foods to help you through your “friend” visiting as well as surviving GT.  Like I said there are consistencies in this list so shoot for those foods and save money as well as to live healthier.  Guys need to be aware of this especially during this time to understand the hormone changes.  All the guys can benefit from this list as well.  Learning is growing.

LIFT!

Live Life,

Mickel

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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 04/27/2011, in Nutrition. Bookmark the permalink. Leave a comment.

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