Authors: Dr. Mike Moreno

The 17 Day Diet (28 page)

Gum.
Chewing gum causes you to swallow excess air, and this aggravates bloating. So when someone says you’re full of hot air, you are. Spit your gum out.

PM Carbs.
On the 17 Day Diet you don’t eat carbs past 2:00 p.m. anyway. This is a good practice to follow during your period. Starchy foods like bread and pasta may cause you to retain water. Lay off them before bedtime to keep from waking up puffy.

MISTER M.D., CAN YOU PLEASE TELL ME

My digestion is so out of whack during my period. What can I do?

What you’re describing is fairly typical. Poor digestion can actually worsen PMS, so take the following precautions:

1.
Eat a variety of whole foods to ensure you get all the nutrients you need. Avoid canned, frozen and otherwise processed foods.

2.
Eat freshly prepared foods whenever possible.

3.
Eat your heaviest meal around noon. The later in the day you eat, the lighter your meals should be. This helps with weight control too.

4.
Chewing your food thoroughly makes it easier to digest.

5.
When preparing meals, create a peaceful, relaxed atmosphere in your kitchen to infuse your food with a healthful energy.

6.
If possible, eat at the same time every day.

7.
Eating warm or hot food promotes better digestion.

8.
Don’t drink cold beverages; they decrease the digestive power in your stomach. Try drinking plain hot water flavored with freshly squeezed lemon juice.

Salt.
Even a few shakes can be enough to promote bloating and breast tenderness. Cutting back on salt is a pretty easy change to make, and it can really help with your symptoms. Spice up foods with herbs, spices, low-sodium or no-salt seasonings, low-salt soy sauce, sea salt or kelp.

Caffeine.
Foods and beverages containing caffeine can increase breast tenderness, anxiety, irritability and mood swings. Caffeine can also rob the body of B vitamins, which are important for keeping hormone levels in balance. Recent studies found that the more coffee a woman drinks, the worse her PMS conditions are. Don’t cut back on caffeine too drastically, or you may suffer withdrawal symptoms. Trim your coffee intake by a half cup every few days, or mix regular with decaffeinated, gradually upping the proportion of decaf over several weeks. Also begin easing up on other sources of caffeine, such as some teas and colas.

Refined sugar.
It’s a no-no. White sugar hampers the absorption of magnesium, an important nutrient, causes large fluctuations in blood-sugar levels, which can make you feel fatigued, and robs your body of B vitamins. Stop stuffing yourself with sugar-laced comfort foods when you’re feeling low. You’ll feel much better if you steer clear of sweets. The immediate lift provided by sugar is usually followed by fatigue, and if you’re already susceptible to depression, then being tired may make things look worse than ever.

Alcohol.
Limit your intake to no more than one drink a day, or none at all, during your period. It can act as a depressant and make you irritable.

Eggs.
During your period, pass up eggs in favor of egg whites. The fat content in eggs can interfere with the absorption of magnesium.

The PMS Exception Diet

Here’s a look at an effective way to plan your meals during your period. Use these sample meals as a guideline to plan your own week of symptom-free living.

Day 1

Breakfast

•
Cinnamon apple oatmeal: Peel and dice or grate 1 medium apple. Cook the apple with oatmeal (to yield ½ cup of oatmeal). Serve and sprinkle with cinnamon. Cinnamon helps stabilize blood sugar.

Lunch

•
Turkey sandwich: On 2 slices whole-grain bread, spread a tablespoon of Dijon mustard and top with slices of low-fat turkey breast and tomato slices

•
6 oz. fat-free plain or sugar-free yogurt with 1 cup diced mango

Dinner

•
Grilled salmon

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Large salad of lettuce, tomatoes and parsley, drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar

Snacks

•
3 Brazil nuts

•
1 oz. dark chocolate

•
6 oz. fat-free plain or sugar-free yogurt, or 1 cup soy milk

•
½ medium cantaloupe

Day 2

Breakfast

•
Cheesy parfait: Combine ½ cup Breakstone LiveActive cottage cheese with 1 cup berries (any variety) and 3 chopped Brazil nuts

Lunch

•
1½ cups whole-wheat pasta (this constitutes your 3 servings of natural carbs for the day) topped with sugar-free marinara sauce.

•
1 medium apple or pear

Dinner

•
Grilled or baked chicken

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Plenty of steamed asparagus

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Sliced tomato, drizzled with 1 tablespoon flaxseed oil and herbs

•
½ cup low-fat chocolate pudding

Snacks

•
6 oz. fat-free plain or sugar-free yogurt

•
1 medium banana

Day 3

Breakfast

•
1 cup cocoa made with soy milk

•
2 scrambled egg whites

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1 slice whole-grain toast

•
½ medium cantaloupe

Lunch

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Tuna sandwich: Mix a 3 oz. can of tuna with a tablespoon of light mayonnaise and 3 tablespoons finely diced celery. On 2 slices whole-grain bread, spread tuna mixture and top with tomato slices.

•
6 oz. fat-free plain or sugar-free yogurt with 1 cup diced mango

Dinner

•
Grilled steak

•
Large salad of lettuce, tomatoes and parsley drizzled with 1 tablespoon of flaxseed oil and 2 tablespoons of herbed vinegar

Snacks

•
1 medium apple or pear

•
3 Brazil nuts

•
Large bowl of edamame

Day 4

Breakfast

•
1 cup high-fiber cereal

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1 medium banana, sliced and placed on cereal

•
1 cup soy milk

Lunch

•
Large spinach salad with spinach leaves, topped with ½ cup of tofu (cubed), 2 slices cooked turkey bacon, crumbled, ½ cup garbanzo beans and chopped parsley, drizzled with fat-free dressing

•
1 slice whole-grain bread

•
6 oz. fat-free plain or sugar-free yogurt with 1 cup fresh berries

Dinner

•
Grilled pork chops

•
Cucumber and tomato salad. Slice half a cucumber, combine with a cup of grape tomatoes, and drizzle with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar.

Snacks

•
3 Brazil nuts

•
1 oz. of dark chocolate

•
6 oz. fat-free plain or sugar-free yogurt

•
1 medium apple or pear

Day 5

Breakfast

•
Cheddar melt: Top 2 slices whole-grain bread with 3 tablespoons shredded reduced-fat cheddar cheese. Broil in toaster oven until cheese melts.

•
1 cup melon balls

Lunch

•
Chef salad: Large bed of lettuce, chopped cucumber, ½ cup garbanzo beans, sliced pickled beets and strips of baked chicken or turkey drizzled with 1 tablespoon flaxseed oil and 2 tablespoons herbed vinegar.