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:

Diet

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.

Cannabis

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!

My Daily Green Smoothie Recipe

I’ve been a longtime fan of morning smoothies, but I’ve recently discovered a new smoothie that has instantly become my morning addiction. I drink it every day and enjoy the process of making it in the morning before my workouts. This green smoothie works wonders for the body and mind and is packed with nutrition. It has protein, fiber, important vitamins and everything you need to look and feel your best. After just a week of drinking it, I noticed improvements in my skin and energy levels. My digestion improved too, and I started having less unhealthy food cravings. 

Remember, everything in the body is connected. Your gut, colon, and brain all effect each other, so if you feed yourself nutritious foods your gut will be healthy, which also means a healthy colon and brain (aka, better digestion and prevention from illness). Please feed yourself good foods, like this smoothie, and your whole body will thank you!

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I like to switch it up slightly, but I typically add the following foods to my daily green smoothie: purified water, banana, green apple, green pear, celery, romaine, spinach, kale, lemon, chia seeds, hemp seeds and bee pollen.

Dark leafy greens, like spinach, kale and romaine, are a good source of protein, as are chia seeds, hemp seeds, and bee pollen. You could absolutely add in different greens or fruits, or even add fresh herbs like cilantro or parsley. To make things easier with this smoothie, you can also make some extra and store it in a glass container in the freezer for later use. Otherwise, this smoothie will last covered in the fridge for two days.

The other thing I like about adding greens to my smoothie is that you get the most from your greens this way. Normally, aside from not eating enough vegetables during the week, most people don’t chew their food enough, which means they don’t absorb maximum nutrients. The nutrients in the vegetables are stored in the cell walls of the plant cell, so the blender will do a more efficient job of breaking these down. A Vitamix or powerful blender will really be best for making this smoothie smooth and creamy like it should be.

I encourage you to drink this smoothie and make it part of your morning routine!

Ingredients (makes 1-2 glasses)

– 1 1/2 cup cold, purified water

-1 banana

-1/2 green apple

-1/2 green pear

-1-2 celery stalks

-2 handfuls spinach

-1 handful romaine

-1 handful kale

-a squeeze of lemon

*optional: handful chia seeds, hemp seeds, bee pollen, or any other favorite superfood, herb, or protein powder

*For a smoothie with less sugar, remove the banana and pear, and just use the green apple.

Instructions

1- Pour water into the blender, followed by the spinach, romaine and kale. Blend until smooth.

2- Add the celery, pear and apple. Blend.

3- Add the banana and lemon. You can also throw in any optional seeds or foods, then do a final blend. Enjoy!

 

 

Breakfast, Lunch, or Dinner: Veggie Frittata All Day

I’m pretty confident that even a novice chef can make a frittata. In fact, I recently made frittatas with a group of about 20 kids under the age of 12 and they were able to make some delicious frittatas. Two of my favorite parts about frittatas is that you can get creative with your ingredients and a frittata is so great to have in the fridge for any meal of the day. Pick up some of your favorite vegetables, chop and sautée them, whisk some eggs, add some cheese (optional), put it all together and put in the oven for 10 minutes. Incredibly simple.

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Ingredients 

-1 handful mushrooms

-1 bunch broccolini (you’ll probably only use about 1/4-1/2 of the bunch)

-1/2 zucchini

-3/4 cup peas (defrost, if frozen)

-6 eggs (preferably organic)

-1 tablespoon milk (goat milk often works great for people with dairy sensitivities)

-goat cheese crumbles

-salt, pepper, red pepper chili flakes

-extra virgin olive oil

Steps

  1. Preheat oven to 400 degrees F.
  2. Defrost peas. Chop the other vegetables into small pieces.
  3. Sautée vegetables all together in oven-safe pan** with olive oil for about 3 minutes. Add a dash of salt and pepper. **(If you don’t have an oven-safe pan than have an 8×8 baking dish/brownie pan available for later and whatever skillet you have).
  4. Meanwhile, whisk eggs with milk in a medium-sized bowl. Add the goat cheese crumbles (as much as you’d prefer) and stir. Add more salt and pepper and add chili flakes.
  5. If you have an oven-safe pan, add eggs to veggies and cook on the stove top for about 30 seconds to brown slightly, then place in the oven for 10 minutes. If you don’t have an oven-safe pan, then transfer the veggies and eggs to the baking dish and place in the oven for 10 minutes. Make sure the vegetables are evenly coated with egg.
  6. After 10 minutes your frittata should be looking ready to eat. If you’d like it brown a little more then leave it in the oven for a few extra minutes.

ENJOY

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Please Join Me For Some Health Talks

This Fall I’m excited to announce I will be hosting some health talks!  If you live in or around the Bay Area, then please join me for the following events:

1. Health Coaching: A Tool To Optimize Your Health

Learn how health coaching can help you reach your health and nutrition goals. We’ll discuss what health coaches do, what outcomes can be achieved and whether working with a health coach is right for you.

When: Tuesday, September 8 from 6:00pm-7:00pm

Where: Jewish Community Center, 3200 California Street, San Francisco

Price: Free

Heart-Health

2. Wellness For Women: A Three-Part Series for Overall Health

Week 1: Creating Balance In Your Life

Learn how to nourish your body and create balance in your life by focusing on the importance of quality relationships, career, spirituality, physical exercise, and nutrition.

Week 2: Choosing the Best Foods For Your Health

The foods we eat affect our mental and physical wellbeing. Welcome to Whole Food School 101, where you’ll learn how to choose the best foods for your health.

Week 3: Dealing With Food Cravings Caused By Emotional Eating

Learn about the effects of sugar on the body, how to deconstruct your sugar cravings, and how to reduce sugar intake to improve health and longevity.

When: Tuesday, October 6, 13, 20th from 6:00pm-7:15pm

Where: Jewish Community Center, 3200 California St., San Francisco 

Price: $75 for members and $90 for non-members

About Me

unnamed-2Jessica Kleid is a native San Franciscan who’s always been passionate about food, fitness and living well. She received her training as a health coach from the Institute for Integrative Nutrition, where she studied over one hundred dietary theories and was trained in a variety of practical lifestyle coaching methods. Drawing on this knowledge, Jessica completely personalizes a “roadmap to health” that suits your unique body, lifestyle, preferences and goals.

Face Mapping: Let Your Skin Be Your Guide to Health

Our skin is a reflection of our inner body’s health, according to Ayurvedic tradition.  Ayurveda, “the science of life,” is a 5000-year-old form of natural healing started in India that focuses largely on maintaining balance. By looking specifically at the face, you are able to learn a lot about what might be going on inside of your body, and what might be out of balance in your life.
Face Mapping

1. Forehead

Possibly means: gallbladder and liver issues

The forehead, according to Ayurvedic practices, relates to the nervous system and digestive system.  This means that stress and internal stagnation could be the cause of the breakout here.  Find ways to reduce stress, like yoga or meditation, and reduce the amount of processed foods and unhealthy fats in your diet.

2. Left Eyebrow

Possibly means: repressing emotions in the spleen.

If you have a line on the left side, this could mean you have emotions pent up in the spleen.

3. Right Eyebrow

Possibly means: repressing emotions in the liver.

Cut out the alcohol, processed foods, and sugar.  Drink more water and add lemon to your water to rid the liver of toxins.  Get plenty of sleep and get in light exercise.

4 & 5. Eyes

Possibly means: impaired kidney function, dehydration

The skin around the eyes is typically connected to the health of the kidneys,  Signs like dark circles under the eyes often signals dehydration.  Small irises can tell you that you may have joint problems. If you have a yellowish color in the eyes, then this may be an indication of a weak liver.

6. Cheek

Possibly means: slow metabolism, low absorption of nutrients, lung issues.

The upper cheeks are related to the lungs.  Air pollution can contribute to this, or pressing your face up against a cell phone or dirty pillowcase. The lower cheeks typically mean problems with dental hygiene.

7. Nose

Possibly means: blood and heart issues.

Your nose is connected to your heart.  Swelling of the nose can mean high blood pressure.  Eat well to remedy this. Cut out sugar and processed foods, reduce spicy foods, caffeine and alcohol, lower salt intake, and eat plenty of fresh fruits and vegetables.

8. Lower Lip

Possibly means: intestines, digestion.

The lower lip is linked to the intestines.  Cut back on dairy products and oily meals and eat a diet consisting of lots of fruits and vegetables to keep digestion running smoothly and prevent blemishes.

9. Tongue

Possibly means: toxin buildup, lung issues.

We can learn a lot about our health by looking at the tongue.  White residue on the back of the tongue could mean it’s time for a detox, since this signals a buildup of toxins.  Abrasions or frothiness along the edges of the tongue could mean issues with the lungs, so implement regular aerobic exercise and meditation.  Uneven or ridged outer edges of the tongue often means that nutrients aren’t being absorbed properly into the blood stream.  Implement a diet of whole foods high in vitamins, iron, and folic acid, and steer clear of processed foods.

10. Chin

Possibly means: hormonal imbalance.

Stress and hormonal imbalances can be seen on the chin.  Expect to breakout around your menstrual cycle.  Get plenty of sleep, reduce stress, drink plenty of water, and eat lots of vegetables, especially the leafy green ones.

What’s the lesson here for perfect skin?  Drink lots of water, get plenty of sleep, eat whole foods, especially lots of vitamin-rich vegetables, make time for meditation or stress-relieving activities, and exercise.

Sources: MindBodyGreen, Into The Gloss

Look to Your Farmacy

It’s true, the majority of my money goes toward food.  Delicious, organic, local food.  And you know what?  I’m totally ok with it. Understandably, not everyone wants to spend the money, because organic can be expensive.  Just remember, the more processed crap, toxins, and sugar we consume today, the more doctor visits and money spent on pharmaceutical drugs in the future.  That’s why I look at eating well as an long-term investment in my health, because food is medicine.Let your food be your medicine(1)

Currently, the average American eats too much and spends too little on food.  It can cost a lot to eat organic, but I have some tips on how to best spend your money when buying organic.  Organic food is more expensive because it’s a more time and labor-intensive form of farming. If you’re someone who doesn’t eat organic currently, start by switching at least one thing in your diet to organic, because baby steps are better that no steps. If you’re someone who currently doesn’t eat vegetables or fruits, then maybe starting with canned or frozen vegetables or fruit is the place for you to start.  You don’t need to eat organic all the time to reduce chemical exposure.  Starting a garden, if you have the space, is also a cost-effective way to eat right.

What does it mean to eat organic anyway?  Organic refers to the procedure in which foods are grown, raised, or produced based on government-defined standards.  Originally, all our food was “organic.”  There were no herbicides, pesticides, irradiation, or chemical fertilizers. Rather, all our food was naturally raised, unrefined, unprocessed, and whole. Processing food and chemical farming has only been around since World War II, and since then, our soil has been depleted of important minerals and nutrients that we need.
Because not all of us can or want to buy everything organic, I’ve supplied a list prioritizing which fruits and vegetables to buy organic.  Please refer to the list below for most and least contaminated foods, provided by The Environmental Working Group.image

12 Most Contaminated Fruits and Vegetables:

Apples

Celery

Cherry tomatoes

Cucumbers

Grapes

Hot peppers

Nectarines (Imported)

Peaches

Potatoes

Spinach

Strawberries

Sweet bell peppers

Kale / Collard Greens

Snap peas

15 Least Contaminated Fruits and Vegetables

Asparagus

Avocados

Cabbage

Cantaloupe

Sweet corn

Eggplant

Grapefruit

Kiwi

Mangos

Cauliflower

Onions

Papayas

Pineapples

Sweet peas (frozen)

Sweet potatoes

The two foods that I highly recommend buying organic are strawberries and chicken.  The U.S. uses 1.2 billion pounds of pesticides a year, and only .01% of those pesticides actually reach bugs.  Strawberries, even after washing, retain the most of amount of pesticides.  Pesticides cause issues like skin, eye, and lung irritation, hormone disruption, cancer, brain and nervous system toxicity, blood disorders, nerve disorders, birth defects, and reproduction effects.  If you have children, just remember that kids are four times more sensitive to cancer-causing pesticides in foods than adults (Source: US Environmental Protection Agency).

Vintage arsenic poison bottle on antique shelfThe reason I disapprove so strongly of commercial chicken is that commercial chickens contain arsenic, which is actually approved and regulated by the government.  Arsenic is known to cause cancer, as well as a number of other health issues.

Trust me, you’ll be able to tell the difference in color and taste between organic and commercially-grown produce. Washington State University actually proved through lab taste tests that organic tastes better.  There are more reasons to shop organic though.  By purchasing organic foods, you’re reducing your carbon footprint and helping out local farmers. Our health starts not with food but with our soil and water. Organic farming respects our ecosystem, while conventional farming leaks pesticides into our soil and our water, which in turn makes people sick. Additionally, organic farms are often smaller and independently owned and operated, so it’s great to help out the little guys.  Buying organic saves energy too, since more energy is used to produce synthetic fertilizers for commercially-grown crops.

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If you’re interested in going organic, but don’t know how or where to start, find your nearest Community Supported Agriculture (CSA) so your can get your food straight from your local farmer.  If you have questions, feel free to ask.  Drop me a line.

Back to Basics

Words to live by, literally…
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Today I wanted to take a look at the difference between our modern diet and the way we ate as hunter-gatherers.  Our modern diet looks nothing like what our ancestors ate.  Americans consume way more sugar, salt, unnatural flavors, and chemicals.  In fact, even if you handed your great-great grandmother a brightly packaged box of Oreos, she probably wouldn’t even know what to make of it, let alone it eat it.

Below is some information on how our diet has changed.  Most of us need to curb our sugar and salt intake and the consumption of processed foods.  To do this, add in lots of whole foods (like vegetables and fruits), which will crowd out the quantity of foods we shouldn’t be eating.

Hunter-Gatherer Diet:                                       Contemporary Diet:

Carbohydrates:
>100 species veggies & fruit                               < 10 species veggies & fruit
>100 grams of fiber daily                                    < 20 grams of fiber daily
>Roots, legumes, berries                                    Sugars, sweeteners, grains

Protein and Fat:
 Game meats –deer, bison                               Feedlot cattle & poultry
 High Protein/high cholesterol                           Half the % of protein/high cholesterol
 More omega-3 fatty acids                                More omega-6 fatty acids

Vitamins and Minerals:
 Much less sodium                                            Much more sodium
Much more potassium                                      Much less potassium
1.5-5 x levels of vitamins                                  Lost in processing & storage

2002 Fred Peshkow MD, FACC

What’s For Breakfast?

Here are two breakfast ideas to fit your busy schedule:

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1. Steel cut oats topped with fresh fruit, chopped nuts, hemp seeds, chia seeds, flax seeds, cacao nibs, and organic maple syrup.

-3/4 cup water
-1/4 cup steel cut oats

-fruit of choice (bananas, raspberries, blackberries, strawberries)

-handful of chopped nuts (almond, walnut)

-1tsp each of hemp seeds, chia seeds, flax seeds, cacao nibs

-organic maple syrup to taste

For those of you with sugar cravings, like myself, I find that adding a bit of healthy cacao nibs to my oatmeal early in the day reduces my cravings later in the evening.  Give it a shot.

Easy Steps:

-Bring water to a boil in a small saucepan.  Add steel cut oats and cook on low heat for 5-7 minutes.  Remove from heat and mix in other toppings.  BOOM, done!

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2. The Perfect Fried Egg

My recommendation for the best ever fried egg is to cook it in a cast iron skillet.  If you don’t own a cast iron skillet, get one. Not only will it add iron to your diet, but it doesn’t contain the chemicals found in nonstick pans, and it transfers easy from stove top to oven.  Even if you don’t have a cast iron skillet, my recommendation for the perfect fried egg is to add about 2tbs extra virgin olive oil and heat on the skillet over medium heat.  Once hot, crack the eggs and salt and pepper them.  Add about 1tbp of water to the pan with the eggs and cover the skillet.  After a few minutes (5 minutes if you’re not using a cast iron skillet) your fried eggs are done.

I personally love to lay my fried eggs over a bed of vegetables or on avocado toast.  Sometimes I add bacon or toasted prosciutto 🙂 I cook my eggs in extra virgin olive oil because it’s important to have those healthy fats, like the fats found in vegetable oils and avocados!