Beating PMS Eating (Sorry Guys)

New female clients often ask “how much weight should I expect to lose?” My conservative estimate is one to two pounds a week or three to six pounds a month. Huh (I can see them thinking), "shouldn’t that be four to eight pounds if you’re losing one to two a week"? Yes, but one week is PMS so we can’t count on that one. If you’re female, chances are to some degree you’re familiar with at least a few of the 150 (yes that’s right) possible PMS symptoms. And if you’re male, though not from first hand experience, you’re probably familiar with some of those symptoms as well.  I’ve talked bloating before but today I’m more interested in the effect PMS can have on appetite and eating and what can be done about this.

First, a biology lesson. The last part of the menstrual cycle is called the luteal phase. It is in this phase that the ovaries decrease estrogen production  and start pumping up progesterone production. These two hormones affect various brain chemicals called neurotransmitters and this is what likely leads to mood alternation and PMS symptoms.  Appetite is lowest before ovulation (mid cycle) and highest in this luteal phase. Oftentimes, women reporting appetite changes also experience mood effects. Both symptoms seem tied to serotonin. We don’t all necessarily increase consumption of the same types of foods but low serotonin activity increases vulnerability to overconsumption as serotonin curbs appetite. One study found that caloric intake increased 20% and another showed a 1000-calorie increase in the four days leading up to menstruation. To add insult to overeating, the muscles in the bowels can relax and be less effective moving food through which explains why many women are constipated before menstruation. Lovely.

This can start to seem like a losing hormonal battle but I don’t think that’s the case.  First, just knowing that the menstrual munchies aren’t all in your head should be somewhat comforting. Second, if you know hurricane PMS is headed your way you can start to take precautions such as having the right foods in the house and perhaps taking certain supplements.

A lot of the dietary advice for PMS has to do with fluid retention. While dandelion greens, asparagus, apple cider vinegar are all “delicious debloaters” they don’t address PMS cravings and appetite surges. A few foods that show promise are pineapple, full fat dairy products and sweet potatoes. My PMS eating tips are as follows:

• Consider Carbs (right ones at right time)- in one study a carbohydrate-based supplement worked as well as medication in reducing PMS symptoms.  Protein actually hampers serotonin production. Meals should be veggie heavy and snacks mainly carbohydrates. Eat two small carbohydrate-based snacks per day such as popcorn, a small sweet potato, a cup of bean soup,  oatmeal, Glow cookies or Purely Elizabeth granola or Food Should Taste Good Chips. For chocolate cravings try The Real Bar.


• Exercise, no excuses- I have clients who say “I was feeling so poorly I skipped my workout”. Bad idea. Exercise five out of seven days the week leading up to your period preferably outside. Exposure to sunlight increases serotonin production.


• Friendly Fats- chia seed, walnuts, hemp and small servings of fish have positive mood effects for PMS. They are also natural anti-inflammatories and important for good bowel function.


• Do Dairy- Siggis yogurt and cheddar cheese (naturally lactose free). Calcium and vitamin-D rich foods decrease PMS symptoms.


• Don't Keep it Simple- simple carbohydrates in sugary snacks and white flour can actually increase water retention, irritability, appetite and other PMS symptoms.


• Ditch the Drinks- if there’s one time a month to skip the drinks it’s 3-4 days pre period.

When it comes to supplements there are many suggested but only a few that are well researched. If you experiment I would give supplements two full cycles to see a difference:

Vitex- also known as Chastetree Berry has some research behind it. It is known to balance hormone levels and improve menstrual irregularities.

Evening Primrose Oil- a source of GLA, an anti inflammatory omega-6 fatty acid. In several studies it was found to be helpful.

Rhodiola- helpful for mood, research behind it extremely safe.

B6 or B-complex with 50mg of B6.

Magnesium- a recent study showed those who took magnesium supplements had improvement in their PMS symptoms.

Probiotics- more for PMS-related bloat than appetite or weight gain.

PMS doesn’t have to weight you down. The next time hurricane PMS hits hopefully it will be downgraded and leave minimal damage.

Do you feel like a different person when you have PMS? What do you generally do to ameliorate symptoms? Are any males reading this post? So curious.

Milk Matters

Last Friday we had a meeting with the head of my boys’ school. No, it’s not what you think; the Slayton silliness isn’t that out of hand. All is well in 1^st and 3^rd grades; we were meeting about nutrition. There are 4 of us, 3 RD’s and an MD, all moms’s at this UWS nameless-for-now private school. Earlier this year, we met with the head of the lower school and outlined some suggestions to improve the food situation. The meeting went well and we left encouraged.  Certain changes were implemented and Friday’s meeting was to follow up on a few matters.  First on our list was organic milk.  As soon as we asked we were told, rather bluntly “there isn’t going to be organic milk.” It turns out the head of the entire school feels organic milk is ultra pasteurized and that therefore conventional milk that is “free of synthetic hormones” is just as good.  My head was spinning. Here we are in NYC, I would guess that less that 5% of the parent body uses conventional milk at home.  I silently reminded myself I had 2 children at this school and needed to keep my passion under wraps. We agreed I would “gather all pertinent information” and circle back.

So what is ultra pasteurization and is it bad?

Ultra pasteurization (or UHT pasteurization) means that milk is heated at a higher temperature that pasteurized milk (280 degrees for 2 seconds versus 167 degrees for 15 seconds). The drawback of this process is that ultra-pasteurization kills nonpathogenic bacteria in addition to pathogenic. Many discussions of ultra-pasteurized milk also mention the burnt or cooked taste but I am not enough of a milk drinker to verify this. There is some concern that ultra-pasteurization destroys vitamins. UHT extends the shelf life of milk and is attractive to retailers for this reason. Dean Sparks of NY Milk states, “This is all about THEM and nothing about YOU and your family.” With “them” in this example being retailers. While ultra pasteurization may not be dangerous, it doesn’t appear necessary or desirable.

Some fantastic companies who offer non-UHT milk are:

Natural by Nature  

NY Milk 

Milk Thistle Farm 

Organic Valley – offers both UHT and not UHT

Evans Farmhouse Creamery

Clover Stornetta 

*We eliminated certain producers based on Cornucopia’s dairy farm ratings.

 Is “no synthetic hormones” conventional milk “just as good”?

Cows naturally produce hormones so no milk is technically hormone free. As for contains no “synthetic hormones” in my opinion I am not OK with this. Alexandra Zissu, Foodtrainers’ favorite green expert and author confirmed my suspicions saying, “There isn't a government organization or third party agency verifying the hormone and antibiotic claims.”  The USDA organic standards are government regulated. Plus, hormones added or otherwise aren’t the only issue here.

Why does it make sense to buy organic milk?

Organic milk has fewer pesticide residues as no pesticides or non-organic fertilizers are used for the cows’ feed. No BGH is used to increase milk production and no genetically modified ingredients are fed to the cows.  Under the organic standards if a cow receives antibiotics it will be a year before they are used for milk as a washout period. And finally, the cows used for organic milk live in better conditions and have access to grazing and grass. Organic milk has higher levels of vitamins, antioxidants and omega 3’s.

 Advice from Dean Sparks: “If the date on the top of the seal is more than 3 weeks out, you’ve got UHT milk. Also, it will say “ultra pasteurized” right on the carton. You want none of that…put it back and find some good, wholesome, local fresh organic milk to drink. Doing so almost ensures you are supporting small family farms that are doing things right.”

To summarize:

• Choose non-UHT milk whenever you can.
• Conventional “no synthetic hormones added” is questionable at best and without a doubt inferior to organic.
• I was pro-organic before this post but even more so after delving further into dairy.

What type or brand of milk do you buy? Did you know about ultra pasteurization before? How do I tell the school they don’t “pass” the dairy test?