This One Is For The Ladies

Ok ladies if you suffer from PMS or are experiencing menopausal symptoms, this post is for you!

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These conditions respond very well to improvements in your diet & lifestyle. I will walk you through which foods to incorporate into your diet, which foods to avoid & I will suggest nutritional supplements & lifestyle recommendations to help support you.


Ladies, we are all familiar with the series of symptoms that seem to creep up on us at a particular time each month. What you may not know is that these symptoms can be linked to a deficiency of essential fatty acids, Vitamin B6, an under active thyroid, allergies & hypoglycemia. PMS is actually aggravated by these conditions. For this reason, it's imperative to seek expert assistance (ME!) to determine where you may be nutritionally deficient.   

PMS Symptoms: lowered energy levels, altered sex drive, fluid retention, breast enlargement, headaches, pelvic pain, bloating as well as psychological changes producing irritability, anxiety, depression & moodiness

Food Recommendations: A natural diet consisting of NATURAL, LIVE FOODS! Include whole grains, dark leafy green vegetables & other veggies, good quality proteins (legumes, nuts, seeds, fish & eggs) and some fruits into your diet. Drink plenty of water and be sure to include soothing herbal teas.


  • Non-organic meat that can be tainted with growth hormones & antibiotics that will aggravate PMS symptoms.
  • Limit consumption of refined sugar
  • Decrease or eliminate milk and dairy products which promote inflammation in the body which will aggravate symptoms.
  • Limit caffeine containing foods and beverages such as coffee, tea and chocolate. The more caffeine consumed the greater the severity in symptoms.
  • Decrease salt & alcohol consumption


  1. A high quality, whole foods multi vitamin
  2. vitamin C
  3. vitamin E is helpful in reducing pain & fluid retention
  4. Flaxseed oil
  5. Calcium & Magnesium (magnesium helps reduce PMS symptoms)
  6. B Complex with high dose B6 which helps clear water through a diuretic effect on the kidneys
  7. Ginger root acts as a circulation aid & mild stimulant & helps in getting some of that retained water moving
  8. Valerian root or catnip tea will provide some relaxation when there is general anxiety or irritability


  • Regular exercise is important in reducing PMS symptoms
  • Avoid stressors, irritants and other stimulants
  • Please stop using regular brands for your feminine products ex. Always, Kotex etc. Switch to organic products such as Natura that is free of bleaching, dioxins and chlorine which have a strong link to endometriosis. Consider other products such as the Diva Cup or Luna Pads. For more information please visit
  • Consider seeing a Nutritionist or Homeopathic Doctor for your premenstrual symptoms


Is a transitional period which happens in the middle years of a woman's life and signals the end of reproductive function. As body systems seek to restore a balance with less and less estrogen, many of the characteristics attributed to menopause are likely to appear. 

MENOPAUSAL SYMPTOMS: hot flashes, nervous symptoms, insomnia & night sweats

Did you know? Stress & smoking accelerate menopause! A good diet with supportive nutritional supplements & stress management may help delay the onset of menopause or reduce the symptoms when they do occur. 

FOOD RECOMMENDATIONS: The focus should be on LIVE, NATURAL, GOOD QUALITY FOOD. A diet that consists of quality protein & Vitamin B rich foods (fish, eggs, whole grains, legumes, nuts & seeds). Water is key to help maintain a body that is vital and young.

AVOID: Sugar, sweets, alcohol, caffeine & red meat which are all main triggers of hot flashes. Focus on healthy fats such as avocados, raw nuts & seeds and avoid an excess of saturated & hydrogenated fats & chemical toxins.


  1. Vitamin E
  2. B complex
  3. Flaxseed oil
  4. Evening primrose oil
  5. Calcium/Magnesium & Vitamin D for hot flashes, irritability & night sweats
  6. Valerian root for insomnia & irritability
  7. Phytoestrogens (Non-GMO soy products & Mexican yam extracts)

These nutrients support the female glandular system. 


  • Regular exercise is the most important because it strengthens the bones & improves the metabolism of Calcium.
  • Adequate sleep because menopause is a time of lowered energy.
  • Water! Water! Water!
  • Stress management (regular spa visits, frequent massages, spending time outdoors, anything that is for YOU & anything that decreases stress levels)
  • Consider seeing a Nutritionist or Homeopathic Doctor for your menopausal symptoms

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