PMS my NEMISIS!!!!!

How is it possible to feel thin, beautiful and hopeful and two days later feel fat, bloated and soooo not royal? THREE little letters P  M   S !!!!!! OOOOOOH how I loathe thee! Ok ladies, for some of us, it manifests itself in the form of an evil alien invader which takes over our bodies and minds. Others encounter it as an out of body experience of sorts, whereby you stare at yourself from the outside, silently shrieking, "Stop that! You are being sooo mean and nasty! Why are you saying these things?" Some of us just cry into a bowl of ice cream like a hot mess. No matter how it happens for you, I am sure that you have experienced the most annoying side effect, cravings, the munchies and/or constant starvation. All this and more, brought to you free of charge by the dreaded PMS monster.

So here are some solutions -- natural remedies -- I found online. I am hoping they work. At the end of the week I will let you know what was great and what fell flat.

What is PMS?

Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period. Symptoms subside when the menstrual period starts and within a couple of days of menstrual flow.

Symptoms of PMS

PMS symptoms can range from mild to severe. Symptoms may include:

• Breast Swelling and Tenderness
  
• Dizziness
  
• Headache
  
• Cramps
  
• Nausea and vomiting
  
• Food cravings
  
• Abdominal bloating
  
• Weight gain from water retention
  
• Stomach upset
  
• Swelling of the face, hands, ankles
  
• Depressed mood
  
• Crying spells
  
• Anxiety, irritability, anger
  
• Trouble falling asleep (insomnia)
  
• Appetite changes or food cravings
  
• Fatigue

Natural Remedies for PMS

These are some of the natural remedies that are used for PMS:

Calcium
Studies suggest that calcium levels are lower in women with PMS and that calcium supplementation may reduce the severity of symptoms. A large study looked at 1057 women with PMS and 1968 women without PMS. Women with the greatest intake of calcium from food sources had the least PMS symptoms.
Another study found that 300 mg of calcium carbonate four times a day significantly reduced bloating, depression, pain, mood swings, and food cravings.

Chaste Tree Berry
Chaste tree (Vitex agnus-castus) berry is one of the most popular herbs for premenstrual syndrome in Europe.
A study published in the British Medical Journal involving 178 women with PMS found that chaste tree berry significantly reduced PMS symptoms over three menstrual cycles. Women taking chaste tree had significant improvements in irritability, depression, headaches, and breast tenderness.
The most common side effects of chaste tree berry are nausea, headache, digestive disturbances, menstrual disorders, acne, itching, and skin rashes. Chaste tree berry should not be taken by pregnant or nursing women. The safety of chaste tree berry in children or people with kidney or liver disease has not been established.
Theoretically, chaste tree berry may interact with hormones or drugs that affect the pituitary gland. For more information on chaste tree berry, read the Chaste Tree Berry / Vitex Fact Sheet

Magnesium
The mineral magnesium, found naturally in food and available in supplements, has showing good preliminary results for PMS. One study examined the use of magnesium supplements or placebo in 32 women with PMS. The amount of magnesium used was 360 mg three times a day, starting from day 15 to the start of the menstrual period. Magnesium supplements were found to significantly improve PMS mood changes.
Another study used 200 mg of magnesium or placebo for two menstrual cycles. By the end of the second month, magnesium was found to significantly reduce weight gain, swelling of the hands and legs, breast tenderness, and abdominal bloating.
People with heart or kidney disease should not take magnesium supplements without consulting their doctor. Side effects of excess magnesium can include upset stomach and diarrhea. It can also cause nausea, vomiting, low blood pressure, slowed heart rate, deficiencies of other minerals, confusion, coma, and even death.
Magnesium may interact with antibiotics, blood pressure medications, diabetic medications, digoxin, levothyroxine, and tiludronate (an osteoporosis medication) and should only be taken together under medical supervision.

Evening Primrose Oil
Evening Primrose oil is a plant oil that contains gamma-linolenic acid, an omega-6 essential fatty acid. Gamma-linolenic acid is involved in the metabolism of hormone-like substances called prostaglandins that regulate pain and inflammation in the body.
A review of seven studies on evening primrose for PMS found that the two most well-designed studies failed to show any beneficial effects for evening primrose.

Acupuncture
In traditional Chinese medicine, the liver is the organ most affected by stress, anger, and frustration. Stagnation of liver energy, or "qi", by emotions, alcohol, and spicy and fatty foods can lead to PMS symptoms such as breast tenderness and abdominal bloating and cramping.
Although there is no scientific evidence behind this assessment, acupuncture, exercise, expressing emotions, and breathing exercises are recommended by practitioners to relieve liver stagnation.

• Emotions in Traditional Chinese Medicine
  
• What is Acupuncture?

Dietary Suggestions

• Reduce sugar and salt intake. This is especially useful for bloating and swelling of the hands and feet, breast tenderness, and dizziness. Increase foods rich in potassium, such as fish, beans, and broccoli.
  
  
• Eat small, frequent meals to help stabilize blood sugar.
  
  
• Eliminate caffeine, which can aggravate anxiety, depression, and breast tenderness.
  
  
• Increase intake of fruits, vegetables, beans, nuts, seeds, and fish.
  
  
• Avoid alcohol.
  
  
• Decrease intake of fatty foods and red meat.

Exercise
Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms.

Relaxation
Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.

Other Remedies
There are other natural remedies commonly used for PMS, including:

• Ginkgo
• Vitamin E
  
• St. Johns wort
• Dandelion
  
• Chiropractic
• Progesterone cream

There you have it --  Eve's curse.   I am not going to weigh myself until this visitor leaves!!

I am hoping the Mantra of the Day will have a real effect on me today. "Life is not about waiting for the storm to pass, it's about learning how to dance in the rain."

Mantra of the Day:

My scale must be broken!

I weighed myself at the beginning of my Cinderella Pact -- to have a point of reference. I never intend to share that weight, too embarrassing! Well, I have stepped on the scale every other day and it has slowly gone down, one or two pounds at a time. I didn't weigh myself over the weekend and today I think I must need a new scale -- because it says I have lost 11 pounds in a week! I am now contemplating if this, possibly broken, instrument of measure is my new best friend. :) I think I will have to go into a health clinic and get an accurate weight so that I know how to proceed. This morning, however, I am going to utter the four most blasphemous words for any female to pronounce "I Love my SCALE!!!"

My diet has become a little redundant. My most interesting day this weekend was:

Breakfast: Blueberry Smoothie -- 1 cup frozen blueberries, 1 banana, 1 cup Almond milk

and one piece of Whole Wheat Flax Seed Toast with peanut butter.

Snack: Kashi Honey Almond Flax Chewy Granola Bar

Lunch: Green leafy lettuce topped with Tuna salad

Snack: Apple and a Banana

Supper: Chicken Fajitas without the sour cream, or tortillas

Workout: I have ridden my bike 6-8 miles every day this weekend, of course not on Sunday. I have also done the Great Butt and Great Arms workout routine -- an old video that I purchased before Margaret was one year old. I am sure there are newer funner workouts available, but I am too frugal to spend on more workout stuff when I already have so much.
For the next two weeks I am going to do the FIRM dvd workouts. I will tell you how that goes.   :)

Mantra of the day: "Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be." - Karen Ravn 

I am only limited by myself. There are no excuses, no shifting of blame. I alone am responsible for who I am, what I do, how far I go and what dreams I achieve. I can push myself harder and aim higher because the only one who can stand in my way is me. 

Living with grace

  Today's Mantra: "Happiness lies in the power and sweet simplicity of virtue"
 Have you ever heard someone say 'if only we were rich we would be happy' or 'all our problems would go away -- if we had more money' ? Recently someone I care about made both of these statements, in seprate conversations, quite publicly. I felt a twinge of regret on her behalf as soon as I saw her words. Happiness and peace do not come from wealth. The messages bombarding us daily are that sexual appeal, fashion, cars, houses, cosmetics, alcohol, cigarettes, Ritalin, Percoset, lavish living, and/or money will make us happy. Popular consent does not equal good.  It is true that security and stability can come from provident living and fiscal responsibility. Living within our means equals less stress and worry over debts we can not meet. Yes, life sometimes throws a curve ball -- a sweet relative of mine is very young and battling cancer. The financial strain on her family (they have little insurance) is great -- and those experiences are difficult and painful. I do not mean to diminish or trivialize the needs of those in such situations. However, I do believe that the idea that things bring happiness -- a house we can not afford for example -- is wrong. Seeking to fill our souls with things and popular approval leads us down a path to personal and fiscal bankruptcy, as evidenced by the current  situation in our great nation. If only more people would come to understand that happiness comes from the choices that govern our behavior, thoughts and desires.
 "....The Kingdom of God is not a democracy. Wickedness and righteousness are not legislated by majority vote, Right and wrong are not determined by polls or pundits, though many would have us believe otherwise. Evil never was happiness. Happiness lies in the power and sweet simplicity of virtue....."
--- Gordon B. Hinkley

“I would like to be remembered as someone who accomplished useful deeds, and who was a kind and loving person. I would like to leave the memory of a human being with a correct attitude and who did her best to help others.”  -- Princess Grace  This is exactly how I feel!

Yesterday's menu:

Breakfast: vitamins, Kashi Almond and Flax Granola Bar, a banana and 16 ounces of water.

Lunch: Chipotle burrito bowl -- NO rice, black beans, carnitas,  pico de gallo, corn salsa, lots of lettuce and guacamole. 32 ounces of water with lemon. 

Snack: Apple and banana

Supper: 1 small slice of cheese and olive pizza; mixed greens, cucumber, tomato salad with no dressing, one piece of watermellon. 16 ounces of water.

Workout:
I did all of my errands yesterday on my bike. I towed a trailer (the one that Margaret and Katherine used to ride in when they were toddlers) and loaded it up with groceries and other purchases as I went along. The ride was great. Manhattan is laid out nicely. There are a lot of hills -- but I enjoyed the ups and downs. It was good to feel my muscles pushed to the limit and then still keep going. All in all I cycled 10 miles.  I must say a small prayer of thanks -- the Kansas wind did not show up yesterday. I am not sure I would have made it the last three miles, with my trailer completely full, if I had to battle the wind!

You may have noticed that I have added a book review feature to the blog. If you are like most of the women I know you have at least three diet books sitting on your shelf (not including the cookbooks -- like weight watchers or Suzanne Sommers) and several workout videos of different genres. I thought, since I am going to be working out and tracking my diet anyway, I should read through some of those promise making books and see what I like and don't like. Then I will tell you all about it. If I like the book I will give the program a try and report back how well it works. I will do the same for workout dvds and videos. Maybe I can save someone $25 on a diet book!

Achy, Breaky -- WHAT?

Today's mantra: "I will be positive and loving no matter what happens."
When I was a little girl my mother used to tell me about a woman who influenced her life. Her name was Barbara Benson Walker. One day my mother knocked on Barbara's door, she was not expected. After a few moments my mother was greeted by Barbara, with a swollen face and a slightly misshapen smile. Mrs. Walker had just returned from the dentist where she had endured a root canal. Amazed that Barbara had risen from her resting place to come to the door at all, let alone answering an unexpected and untimely guest with a smile, my mother asked in wonder "How do you do it? How are you happy all the time?" Barbara smiled again, amazingly without wincing, and replied in an unbelievably cheerful voice :"It takes work."
That story has always stuck with me. As I have matured I have come to realize the truth of Mrs. Walker's words. Happiness is a choice and yes, it takes work. The choice to push aside annoyance and frustration and treat someone, possibly the source of those negative emotions, with love and respect can be very difficult. But perhaps it is not the other individual whose feelings are spared by such a gesture. Trust me, I have tried it both ways and when I fail to be positive and loving, no matter what happens I feel terrible. The best characterization of what negativity does to me is that cartoon character who is stuck under his own individual black rain cloud. No one else is getting rained on or struck by lightening -- but I am. So as a favor to myself I am WORKING harder at being positive and loving -- no matter what happens.

Yesterday's workout is still doing a number on me. Just in case you are interested I did weight training, Arms and Legs.  I wonder if those workout programs that promise a great body in 30 days forgot to add the disclaimer *sure you will look great -- but nobody will notice because you will be unable to walk or move at all and thus be bedridden.*  He he he :)

As far as the 'diet' side this was the menu yesterday;

Breakfast: Vitamins, Banana with 2 TB Peanut butter, 16 ounces of water

Snack: Kashi TLC Honey Almond Flax Chewy Granola Bar, 8 ounces water

Lunch:  Spinach, tomato, onion, cilantro salad with extra virgin olive oil and rice vinegar, 8 ounces water

Snack: Banana with 2 TB Peanut butter, 8 ounces water

Supper: Lemon, Rosemary seasoned Salmon Fillet, Spinach, tomato, onion, cilantro salad with extra virgin olive oil and rice vinegar, 8 ounces water 

As for my other goals, I was pretty good. I did spend the entire morning with a towel on my head - but I did my hair before I left the house, avoiding my usual hasty ponytail.  To be honest I just did a messy french braid and accessorized with a head band -- but it is a start, right?

Today I am doing an eight mile bike ride -- maybe more if I feel really good. I will let you know how it goes!

141 days to Cinderella!

What is the point? What is a Cinderella Pact?  It is a commitment to healthy living, exercise and BALANCE! As a mom, everything quickly gets out of wack. Add a husband, school, moving every 18 months....wow -- who was I? So, in an effort to recapture and redefine myself I am making a Cinderella Pact. Here is the deal;

1. I will take time to meditate daily. My inner princess needs peace and balance to deal with the "royal family" and all the demands of her kingdom! I will champion myself by guarding this time of introspection and personal revelation.
2. I will wake up early and exercise before anyone else in the castle stirs (4:15am to be exact). I will push myself to work harder, run faster, lift more and sweat,sweat, sweat-- this princess is renouncing her status as a cupcake!
3. I will prepare wholesome, healthful foods and drink lots of water. I will decline all sugar, carbonated beverages, fast food -- I hereby banish the Burger King!-- extra salt, and processed food.
4. I will shower, blow-dry my hair, and style it, use moisturizer daily and a modest amount of cosmetics. (This is tougher for a mom than you might think -- hence the 4:15am wake up)
5. I will not wear my PJs or sweats all day long. I will dress appropriately for my age and I promise to learn about style enough to avoid embarrassing my children. 
6. I will go out into the kingdom bi-weekly to enjoy a night with my fellow Cinderellas. A little 'princess out on the town' -- for married mommies :) No girls gone wild here!
7. I will wear my Cinderella gown on a Royal Date with my Prince on January 14, 2011