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How to Deal with Mother Nature Jodi Tiahrt is a FitnessX Magazine cover model and staff writer who excels as a fitness, figure, bikini and sports model champion. She has competed in over 42 competitions with 36 1st place titles. She is an international drug-free competitor having competed with the ABA, INBA, Fitness America, Ms. Fitness, FAME and NPC fitness organizations. As a life-long athlete, it was during high school and on through college, where she discovered her passion for health and fitness, which has become a lifestyle. Currently, Jodi is a certified ISSA Personal Trainer, Pilates & Fitness Pole Dance Instructor, Nutritionist, Motivational Speaker, Fitness/Sports Model and Actress. She also works as a spokes model and blogger for Quest protein bars, Haute Living Magazine and FitnessX Magazine. The multi-talented Tiahrt has over 10 years’ experience in the field of personal training, nutrition, speaking, and is motivating and inspiring men and women of all ages through her unlimited accomplishments and ability. She defies the perception of women in the fitness industry as genuinely beautiful and feminine from the inside out. Photo Credit: BillyBow Photography D o you dread that time of month simply because you are faced with every symptom in the book? Do you feel like you some days you can barely get out of bed because you suffer from terrible cramps, cravings, bloated, fatigue and moodiness? Do you crave certain foods when PMS strikes? Instead of giving in to your cravings, decide what it is you are exactly craving. If it is sugar, try eating more whole grains, yams, squash, apples and cooked fruit. You should also have less meat, salt and dairy products when craving sugar. If it is salt you are craving, you should have more seaweed, black beans and vegetables and cut back on sweets, fats, alcohol, meat and grains. If it is fat you are craving, you should have more protein, beans, fish, chicken and eggs and less grains, fruits and salads. There are also certain foods that help alleviate PMS symptoms. Try incorporating these foods in your diet and see how you feel. 1. Have a large glass of milk. Studies show that 1200 mg/day of calcium has a positive effect on a woman’s menstrual cycle by balancing estrogen in the body. If you don’t like milk, try veggies like broccoli or kale that are calcium rich foods. 2. Have some salmon or sardines. These fish are high in omega 3’s which helps to reduce menstrual cramping and they are also loaded with calcium. 3. Have oatmeal and bananas for breakfast. Because both these foods are high in Vitamin B6, they reduce symptoms like breast tenderness, water retention and moodiness. 4. Snack on seeds and nuts, specifically pumpkin seeds, sunflower seeds, peanuts and cashews. These foods are high in magnesium which helps reduce bloating and moodiness. 5. Have some pineapple for dessert. Pineapple is full of manganese which is shown to increase mood and decrease water retention. Not a fan of pineapple? Then try brown rice, garbanzo beans and raspberries which are all high in manganese. If you are one of the unlucky ones and suffer from cramps, bloating, breast tenderness, headaches or food cravings, your hormones may need to be balanced. To balance your hormones you need to reduce stress in your life, drink lots of water to flush out toxins and get your circadian rhythms on track. You can also balance your hormones through your diet. Eating cruciferous vegetables like cauliflower, broccoli, brussel sprouts and cabbage help the liver to me- tabolize excess estrogen. It is also important to eliminate natural and artificial sugars from your diet and eat foods that help block estrogen like nuts, avocado and olive oil. Hopefully by making these diet changes, they will help you to feel energized and get you through a workout. Working out while mother nature is visiting will also help alleviate cramps, bloating and help you to feel energized. Even committing to 20 or 30 minutes a day will help you feel better and alleviate some of the symptoms. Try these techniques next time mother nature pays you a visit to help alleviate those awful PMS symptoms. Make these changes next month and your body will thank you! by Jodi Tiarht 26. FitnessX.com • Summer/Fall 2013 GOOD HEALTH