YOU ARE WHAT YOU EAT

Kristin Chessman

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YOU ARE WHAT YOU EAT It’s that time of the month, and you’re tired, irritable and bloated. Though you’d much rather reach for a bag of potato chips than trail mix, eating poorly will only make your symptoms worse. Find out which foods can make your monthly cycle more manageable and follow these simple do's and don’ts. DO EAT COMPLEX CARBOHYDRATES "Fruits, vegetables and whole foods are your friends always, but especially during menstruation. The fruit from sugar may help alleviate sugar cravings," explains health and fitness consultant Tari Rose. Try adding apricots, oranges, plums, pears, cucumbers, artichokes, corn and carrots to your diet.? DON'T DRINK CAFFEINE Cutting back on caffeine intake can help reduce bloating and calm an irritable stomach. "Caffeine can increase stomach acid and be rough on sensitive intestines. If you want a rich-tasting coffee substitute, try my traditional Indian chai," professional chef and healthy living expert Jennifer Iserloh says. DO EAT CALCIUM-RICH FOODS According to certified holistic health counselor and nutritionist Latham Thomas, women need at least 1,200 mg of calcium every day. "Some good sources of calcium include kale, collard greens, broccoli and yogurt." DON'T EAT TOO MUCH SALT Though salt is crucial to good health, bloating and water retention can occur if you overdo it. According to Iserloh, nutritionists recommend a diet with 2,300 milligrams/day, or roughly one teaspoon. "The best way to control salt intake is to avoid processed and fast foods, many of which contain three to four times the salt you should have in one meal." DO INDULGE IN DARK CHOCOLATE Eyeing that chocolate bar? It's OK -- give in! As Rose points out, having a piece of dark chocolate (with 60 percent or higher cacao bean) every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood. DON'T SKIP THE WATER This one may not feel intuitive, but Rose explains that drinking more water will help your body release water retention and alleviate bloating. "Your body is retaining water because it's afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it's holding onto." DO EAT MAGNESIUM-RICH FOODS "Foods rich in magnesium like beans, tofu and peanuts are thought to reduce bloating in menstruating women," Thomas says. DON'T FORGET YOUR VITAMINS Thomas suggests adding vitamin-friendly foods to your diet, especially during your cycle. Vitamin E can help eliminate some PMS symptoms; you'll find it in avocado, hemp seeds and egg yolk. Vitamin B6 can help relieve bloating and boost your mood; find it in potatoes, bananas and oatmeal. Lastly, vitamin C and zinc support the health of a woman's eggs and reproductive system. Find vitamin C in grapefruits and lemons and zinc in pumpkin seeds and squashes. TRY THIS HEALTHY SNACK RECIPE! Dr. Tom Potisk recommends this nutritious trail mix to satisfy your period snacking needs: HEALING TRAIL MIX FOR WOMEN Ingredients:1 cup raisins1 cup unsalted walnuts1 cup roasted unsalted soy nuts1 cup carob chips½ teaspoon sea salt Directions: Mix thoroughly and enjoy! Click here for photos and more recipes of what to eat while on your period! MORE ADVICE ON DEALING WITH YOUR PERIOD: A natural remedy for PMS Diet changes to prevent PMS All about menstrual migraines

Brown rice is much more heart-friendly than white rice. Make the switch today. Ask Doctor for FREE: http://t.co/AFAarCoO

Local Community Events This Month. Atlanta

APRIL EVENTS & ACTIVITIES

Check out these local community events this month. Saturday, April 14  9:00am-4:00pm Empowering Young Men to Success Conference - Jonesboro Wednesday, April 18  10:00am-1:00pm Living Better with Diabetes Workshop - Atlanta Saturday, April 21  10:30am-3:30pm AIM for Healthy C.H.O.I.C.E.S. - Atlanta* Saturday, April 21  9:00am-2:00pm 9th Annual Clergy & Community Health Walk/Fair - Atlanta* Wednesday, April 25 10:00am-1:00pm Living Better with Diabetes Workshop - Atlanta Thursday, April 26  3:30pm-6:30pm Sports Safety & Fitness Clinic - Atlanta* Saturday, April 28  7:00am-11:00am Atlanta Chapter of Jack & Jill of America, Inc 5K Run Walk & Health Fair - Atlanta* Saturday, April 28 Jack & Jill of America, Inc Greater North Atlanta Chapter Spring into Fitness - Alpharetta* Monday, April 30  9:30am-12:00pm Diet, Documents, & Disordered Thinking Community Forum - Atlanta

www.behealthconscious.org

A Non-Profit Health Promotion & Healthy Living Organization Striving to Improve Mental,Social, & Physical Health in Our Youth! 

9 Spices With Super Healing Power

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9 Spices With Super-Healing Powers

Have you checked your spice rack lately? Spices and herbs can do a lot more than add pizzazz to your cooking -- they can also promote heart health, fight cancer, reduce inflammation and more. Here are nine super spices and herbs that are good for you and taste good, too.

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• 9 Spices for Health Longevity and Energy
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