Am I Ramona?

So let’s get it out of the way. I watch RHONY (which if you have more highbrow TV taste stands for Real Housewives of New York). Even friends who share my viewing preferences have moved on from this particular show. But I watch. I watch the women behaving badly and sometimes it makes me feel normal, maybe even balanced by comparison. Mostly though, I watch in disbelief that they’re doing and saying these things.

In the latest episode, the “ladies” go to the Berkshires to Heather’s (Yummie founder, perhaps the sanest of the bunch) home. She plans a fun-filled weekend starting with canoeing on the lake. There’s some bitching and moaning about carrying the canoes but eventually they get out on the lake. Some women jump in for a swim but Ramona, the resident wacko, says she doesn’t want to get her hair wet. After a tiff with one of the other cast mates Kristin (wife of EBoost founder who likes to discuss blow jobs. I am not shy but haven't been able to "boost" since) splashes Ramona wetting her hair. Ramona does what “ladies” do and throws a glass (always good to have glass in a canoe) at Kristen splitting her lip.

This was bad and I am not sure why they didn’t remove Ramona from the weekend; however, what ensued later was Ramona making the argument that Kristen ruined her blow dry thus justifying glass throwing. As I watched Ramona make her crazy case with her crazy eyes and poorly salvaged hair I did my usual judging. In my head I thought it was petty and vain and then I realized something bad. I could relate. No, not to the violence but I have definitely passed up opportunities to take a swim or participate in things because of a blow dry or spray tan or whatever primping I was trying to maintain. And I have to say I feel like a loser every time.  

Part of it is being female (for me in a house of males). Although I can get out of the house for work (with makeup) in 10 minutes if need be, it’s not the two minutes my husband can muster. I do not have hair that can dry naturally (the way I like it).  You may recall on our Yellowstone trip I brought a mini flat iron and used it at the campsite, yup.

Whether it’s passing up a beach trip because you don’t feel bathing suit ready (ever) or the hair or the makeup for me it’s sad when we make these decisions, when we choose the "looks" over the experience. So it hit home when a TV lunatic was voicing the same concerns I have. At least I don’t say them out loud. ..

Do you ever make decisions based on looks that may mean sacrificing fun? Do you watch any of these Bravo shows? Do you blow-dry your hair? Will you watch the Bachelorette tonight (new season)?

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.