Sorry fellas… this one is for my LADIES ONLY!

How to WIN Against Period Cravings!

During this (lovely) time of the month, you’re losing certain nutrients since your body actually works harder, which means your calorie needs may be a bit higher during this week. Which is why some days you may feel ravenous, and craving all the sweets.

What are some of the common cravings you experience leading up to your “time of the month?”

Chocolate?
If you’re craving chocolate before and during your period, it’s likely a sign of magnesium and iron deficiency.

Chocolate contains both of these essential minerals, hence why you crave this sweet indulgence even more so during this time.

How about carbs?
It’s very common for women to crave high carbohydrate foods like breads, pastas, rice, bagels, muffins, pastries etc. before and during your period.

These cravings are often due to low serotonin and blood sugar levels.

Serotonin is the “feel good” hormone in the brain. When levels are low, our body craves carbs because the body uses carbs to produce serotonin.

What about ice cream and rich desserts?
This maybe due to lower levels of calcium leading up to your period, as these rich desserts contain a lot of calcium.

Any of these cravings sound familiar to you?

I’m not here to tell you to avoid these cravings. Instead, let’s explore some tips on how you can manage them and stay on track with your goals, because I know they are important to you too!

Here are 8 ways to handle your cravings:

1] Choose complex carbs.

Having complex carbohydrates at your meals and/snacks will help increase your low levels of serotonin, which will keep you from reaching for that extra bowl of ice cream at night.

Some examples of complex carbs are:
Sweet potato, yams, oatmeal, beans, brown rice, fruits, vegetables, couscous, whole-wheat pasta, and whole-wheat bread.

2] Craving sugar? Choose foods that contain natural sugar.

Fruits like apples, berries, bananas, mangos, oranges, pineapple and peaches taste pretty darn awesome! Other great choices are yogurt, beets, prunes and carrots.

Choosing these foods along with complex carbs will help reduce and stabilize blood sugar levels, which will reduce cravings.

3] Eat chocolate.

Yep, you read that right. With that said, I recommend dark chocolate over milk chocolate, as it contains more of the minerals your body craves at this time; magnesium and iron. Dark chocolate also contains antioxidants- another health benefit and reason to indulge in your chocolate fix!

Other high magnesium and iron foods are beans, green veggies, nuts, seeds, fish, red meat, and brown rice.

4] Focus on calcium rich foods.

Calcium helps reduce bloating, cramps, mood swings’s and helps with irregular periods.

Foods high in calcium include:
1] Green leafy vegetables: spinach, kale
2] Seafood: salmon, shrimp, sardines
3] Dairy: yogurt, cheese
4] Fortified foods: almond milk, soy milk, tofu

5] Exercise!

Lifting weights and/or doing cardio can increase serotonin and reduce stress levels. Sweating can also get rid of excess water and bloating.

6] Relax.

Treat yourself to a message, spa day, leisurely walk, shopping day. Doing some of the things you love will help enhance your mood and decrease the stressful state your body is in. Take time for yourself here.

7] Create a simple healthy substitute.
Craving chocolate cake?

I’ve got you covered.

Simple Single Serving Chocolate Cake

The Recipe:
1 scoop chocolate protein powder
1 tbsp baking cocoa
1/2 tsp baking powder
1 egg

Mix in a mug or microwave safe bowl until it forms a batter consistency. Microwave for 1-2 minutes. Check it every 30-45 seconds so you don’t “over-bake” it. We want it slightly under baked to get that nummy “lava” middle

8] Just Treat. Yo. Self.
Sometimes we just need exactly what we want.

You want that KitKat, eat that KitKat.

Need your ice cream fix? Have it.

Those crackers calling your name? Answer.

*A note of caution: I would recommend you grab just a single serving size of your treat so you don’t go overboard. Because yes, calories still count during your time if the month. #sorrynotsorry

Find what it is that you’re craving specifically, and indulge.

My biggest piece of advice here is to be mindful. Sit down, without distraction and enjoy every bite of your treat. You will be much more satisfied this way.

If any of these tips helped ya out, let me know! Or if you have any additional tips that have helped you, comment below and help out a sistaaaa out!