Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:


When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.


Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!


Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Forbidden Rice Veggie Bowl

Looking for an easy vegetarian recipe or an alternative to boring ole’ white or brown rice?  I’ve recently discovered Forbidden Rice, an exotic and somewhat pretentious name for black rice, and I highly recommend trying it.  I first had it at a Los Angeles restaurant called Flower Child.  It was so good that when I got home I immediately tried to recreate the recipe. There are a few reasons why I’m loving this rice.  Not only does it come out with a risotto-like texture, but the grains contain an extraordinary amount of anthocyanin, the powerful antioxidant responsible for giving certain foods like blueberries or eggplants their beautiful purple color (source: Modern Farmer).


When recreating the recipe from Flower Child, I had to do a bit of guess work.  I ended up just using whatever veggies I had leftover in the fridge, but the ones used at the restaurant were broccoli, carrot, snap peas, japonica, onion, and bok choy.  I’ve never heard of or seen japonica in a store or at a farmers market, so I left that one out. Here is how I prepared this delicious meal using what I already had on hand:


-1 cup Forbidden Rice, soaked or rinsed thouroughly and drained
-2 cups water
-1/2 chicken bouillion cube
-1 head of broccoli, chopped
-1 zucchini, chopped inot 1/4 inch rounds
-1 carrot, julienned
-1 onion, small diced
-5 cloves of garlic, small diced
-dried chili flakes
-sesame oil
-salt, pepper
-1 tablespoon ghee or butter



1- Add rinsed rice to a small pot with 2 cups water, the boullion cube and ghee (optional). *Note- I barely salt the water since the boullion contains salt.  Cook over high heat on the stove until boiling, then cover and reduce heat to low for about 20 mintues or until cooked through.  Remove from heat and leave lid on.

2- While the rice cooks, heat a medium-sized pan over medium high heat.  Add sesame to the pan.  Add the carrots and broccoli first.  Season lightly with salt and pepper and cook for about five minutes or until slightly soft.  Next, add the zucchini, onion, and garlic.  Lightly season again with salt and pepper and add the chili flakes. Add more sesame oil if necessary.  Cook about 5-6 minutes, or until everything is softened.  Turn heat to low.

3- Add the cooked rice to the pan of vegetables and toss to thoroughly combine everything.  Serve and enjoy this healthy meal!


Healthy Wings Two Ways!

It’s nearly Fall again, which means it’s time for layers, pumpkin spiced everything and football.  With NFL season gearing up, I thought it would be appropriate to share a chicken wing recipe.  But not just one recipe, two recipes!


My wings are no fry with no breading, and they’re ridiculously flavorful, mouthwatering and healthy.  I’m definitely proud of myself for these, as I just experimented in the kitchen and came out with something my friends loved.  I hope you enjoy these as much as I do!

Asian-Style Wings (aka, honey, garlic, five spice wings)



-6 organic chicken wings

-1 teaspoon sea salt

-1 teaspoon pepper

-1.5 teaspoons garlic powder

-1.5 teaspoons Chinese five spice

-1 teaspoon onion powder

-honey (preferably raw and locally-sourced)

-1 tablespoon melted ghee or butter




1- Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2- In a bowl, combine the spices and mix together.  Add the spices, about a tablespoon of honey and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven.  Lightly drizzle honey over the wings and serve.



Indian-Style Wings (aka, Crispy Wings)



-6 organic chicken wings

-1 teaspoon turmeric powder

-1 teaspoon curry powder

-1 teaspoon garam masala

-1 teaspoon coriander powder

-1 teaspoon garlic powder

-1 teaspoon onion powder

-1 teaspoon cumin

-1 teaspoon sea salt

-1 teaspoon pepper

-1 tablespoon melted ghee or butter



1) Heat oven to 450 degrees F.  Line a baking sheet with tin foil and preheat the baking sheet.  Rinse chicken and pat completely dry with paper towels.  Place in a large plastic ziplock bag.

2) In a bowl, combine the spices and mix together.  Add the spices and melted ghee/butter to the bag of chicken and shake to fully coat the chicken. Remove the baking sheet from the oven.  Place the chicken on the sheet and place in the oven for 20 minutes.  After 20 minutes, flip the chicken and cook for another 20 minutes.

3- Remove from the oven and serve.


Looking for more recipes?  Check out all my other recipes on my blog, or reach me on my website.