Tools for Dealing with PMS and Menopause.


Dietary changes are the best place to start. Many women find increasing whole grains may help balance their estrogen levels. You may find getting your 5 fruits and 5 vegetable servings a day and one serving of legumes helps improve hormonal balance and PMS symptoms. Soybeans and soy products contain estrogen like compounds called phytoestrogens that help offset fluctuations in a women’s natural estrogen.

According to Mark Messina, Ph.D. associate Professor at Loma Linda University, an expert on soy, women need 2-3 servings daily of soy foods which provide 60-90 milligrams of phytoestrogens.

Eating sweets only aggravates PMS. Instead of candy bars go to whole wheat bread with honey or jam. Women consuming chocolate, coffee, colas, teas, even caffeine medications throughout the day may also be more likely to experience PMS. Some women can tolerate caffeine and others can’t. You can test it over several months and see how you do.

Instead of eating high sugar and caffeine products, eat more complex carbohydrates, such as sweet potatoes, corn, or whole-grain pastas and breads may be a much better way to go.

Cut back on saturated fats in meats and dairy. They may aggravate PMS symptoms. Research supports adding 1-2 tablespoons of safflower oil a day to salads, baking or cooking. Eat fish instead of meat. Drink more water and consume less salt to reduce swelling and bloating.


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Fun is an Attitude.


Fun is an attitude. You can be at work, exercising, socializing, with kids, with parents, cleaning the house. Fun is the energy you bring to an environment. People can look at the same activity and some will make it a great experience and some will make it a painful experience. How do you approach your day to day, moment to moment living?

The key is to enjoy what you’re doing when you’re doing it, not waiting for something special to happen to have fun.

Let go of people or situations that were holding you down. Let that energy just float away, and love where you are and the lessons you are learning today. Fun is a Choice.

Surround yourself with happy successful people. Minimize time and exposure to draining influences.

If you are not having fun and enjoying your time on the planet, you will have missed the ride of life. Love Life. Love Your Life, it’s the only one you’ve got. Live it moment to moment, it can change on a dime. When things are working well, we take it for granted that they will always be that way. Truly appreciate all the wonderful things in your life. If things aren’t the way you want them to be CHANGE IT. Don’t stay stagnant.

The other key is to schedule fun activities, just the way you would schedule work or personal meetings. Put fun on the calendar. Pick an event, invite the people or go it on your own, and put it on your schedule. Prioritizing fun in your life is just as important as your responsibilities. Make it a priority, to schedule at least one fun activity each week. Lunch with a friend, go out dancing, go to a movie, go for a walk.

Create affirmations: Whatever I am doing .

Time Management|| Organize Your Time


Step Six: Getting Organized with Your Time

Get a Calendaring system and a things to do list system in place

Put your values, goals, action plans, and self contracts in a place so you can check in with them periodically.

Have action steps on your calendar towards reaching your short term, medium term and long term goals.

Minimize time wasting activities

Learn to say no and set boundaries to activities that are time wasters or aren’t truly important to you.

When you have a few minutes daily, review your list of things to do, and set goals for next day.

Set aside time for quiet time.

Find a quiet place and time you can work on task that need your full attention.

Don’t waste time on making decisions that are inconsequential. Just pick a choice and go!

Reward you self for time management activities.

Break Free of the Diet-Binge Cycle…


Overcoming Emotional Eating.


In order to overcome emotional eating you first have to understand what it is.

Emotional overeating is primarily eating to mask difficult feelings.  When we experience any unpleasant emotion, we may be tempted to reach for our “sugar/simple-carbohydrate” fix (By simple carbohydrates I mean white flour, refined products, not fruits, whole grains or vegetables.)  We also may be emotionally eating for at any time and for any reason, whether we are feeling anything or not aware of feeling anything in particular.  We may be soothing our boredom or mindlessly snacking through the day.  For many of us feeding ourselves becomes disconnected from physical hunger and at times we may not know any other ways to take care of ourselves.

These are stressful time and we all manifest our stress differently at different times.  Some of us tend to hold it inside.  Others explode in angry rages.  Our responses may differ but when we are stressed, our bodies produce excess cortisol and cortisol is a hormone that increases appetite.  This is important to know because sometimes if you realize you are extra hungry and you are feeling stressed, you will know that it is in large part due to the cortisol flooding into your system and you may choose to do something to manage your stress other that eating to soothe yourself.  You could go for a walk, talk with a friend or take a warm bath for example.

In summary, to be your very best, naturally healthy, vibrant, beautiful self and to stop eating for emotional reasons, you must consider your total wellbeing.  It is no longer possible for you to think in terms of calories in/calories out as your guide.  It is more complicated than that and yet it is paradoxically simple as well.

For more information on how to get help with emotional overeating visit: http://www.thehungryheart.org.