Login

Email Address
Password
Register Now
Lost Password
TransformHERS
Success Stories
"I have finally found a form of exercise that I actually enjoy with TransformHers bootcamps. I have almost dropped a whole pant size (a lot of my clothes are too big now!) and feel great after each session. It also gives me an opportunity to get outdoors more during the week which doesn't normally happen with my usual work routine."
Lee-Anne Holmes-Theron
"Never before have I enjoyed my training sessions. I have been with TransformHERS for two months and will be signing up again for the next camp. Training with Ru is such a pleasure, I'm already seeing a difference -still a long way to go but I will get there. "
Thandi Mpanza
"Thank you for getting me back into exercise. I had not done formal exercise for about 10 years, so what a shock to the system to get straight into it. I really enjoy the sessions even though they were tough and hard. I have felt a significant difference in the tone of my body and was pleased to see my progress at the end of the programme. I am even craving exercise and do long walks and specific body training (learnt in the sessions) everyday. "
Kirsten Davids
"I really enjoyed my experience at TransformHERS. It was awesome, tough at times, but so much fun. Our trainer Sibi was great and nice to meet new people! Would recommend it to anyone wanting a great work out and have a laugh!"
Chantel Van Deventer

Read more success stories

Our partners

Nutrition Concepts
The Sweat Shop
Nutritech

Payment options

Pay with ScapScan powered by Standard Bank

Your cycle and the amount of food you eat

posted by TransformHERS on 14 Jan 14, 21:42

Categories: Health

 1.     Why we crave food during our periods

Hormones:

According to Pretoria-based dietitian Careen Geldenhuys, “cravings result because of all the hormonal changes during menstruation which have an impact on your blood sugar control.” She explains that the more you give into these cravings – specifically when indulging in refined high-carbohydrate foods like chocolates, sweets, chips, cake, bread and pastries – the more your blood sugar spikes. “This sends a message to your pancreas to release more insulin. This hormone then has an impact on other hormones,” explains Geldenhuys.

Loss of iron:

“The other reason for these cravings is because women lose a lot of blood during their periods and, with this, a lot of iron,” says Geldenhuys. “The loss of iron will leave you feeling tired which, in turn, will have you craving high energy foods in an attempt to raise your energy levels.”

2.     How can we beat these cravings?

Include small quantities of low-GI carbohydrates with each meal like a slice of low GI seeded bread, brown rice, small portion of baked sweet potato or durum wheat pasta. Otherwise, you’ll have really severe cravings for something sugary later in the day and chances are that you’ll go for chocolate or a packet of chips.

Eat good-quality, lean protein foods like chicken breast, fish, lean red meat, egg or plant protein like tofu, lentils, chick peas with at least two of your meals, as this will contribute to your iron intake.

Eat large quantities of a variety of different colours of vegetables, salad, pulses and fruit. The more colour, the wider the variety of different vitamins, minerals and phyto-nutrients to support your body. They’re also a great source of fibre.

 Before giving into the cravings, make sure that you drink plenty of water and other healthy fluids, and eat small portions of fresh or dried fruit and nuts between meals.


3.     How can I help alleviate the symptoms associated with my periods?

-  If you’re prone to heavy menstruation, remember that you lose water through menstruation. Make sure that you’re well hydrated by drinking at least 8 glasses of water a day.

-  Calcium supplementation has been found to alleviate the symptoms of PMS.

-  Keep exercising. Symptoms of depression and pain will both be kept at bay by a serious workout.

-  Watch out for salt. High intakes of sodium causes bloating. During a woman’s cycle, the changes in oestrogen causes more sodium to be retained than normal. Therefore bloating may be worsened by a high intake of salt and salt-containing foods like takeaways and processed foods.

Information from Good Life Dietitians





Comments (0)


No comments posted




Add your comment

Sorry but unfortunetaly you need to be logged in to comment.