The Better Period Food Solution: Eat Your Way to a Lifetime of Healthier Cycles

The Better Period Food Solution: Eat Your Way to a Lifetime of Healthier Cycles

by Tracy Lockwood Beckerman


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Banish bloat and breakouts, balance hormones, and reduce painful cramps!

Sometimes it feels like there’s just no way to feel good during your menstrual cycle. It seems like ibuprofen and sick days are the only way to get through--until now. The Better Period Food Solution teaches you how to eat for a better, healthier, more comfortable period!

This helpful guide shows how nutrition and certain foods can not only help alleviate painful period symptoms, but also heal your body through every stage of your cycle. Whether you suffer from painful periods or low energy, or a more chronic problem like endometriosis, The Better Period Food Solution will guide you through the nutrition choices that are best for your body. The book also includes sample meal plans and recipes that allow you to enjoy a lifetime of healthier cycles.

Product Details

ISBN-13: 9781612439396
Publisher: Ulysses Press
Publication date: 10/22/2019
Pages: 224
Sales rank: 389,266
Product dimensions: 5.40(w) x 8.40(h) x 0.90(d)

About the Author

Tracy Lockwood Beckerman, MS, RD, CDN, is a leading women’s health expert and nationally recognized registered dietitian. She received her bachelor’s degree in nutritional sciences from the University of Wisconsin-Madison and her master’s degree in clinical nutrition from New York University.

Her straightforward, yet friendly and relatable voice has allowed her to break through the wellness space as a refreshing and honest nutrition expert. She influences millions through media with magazine and online features, podcasts, speaking engagements and YouTube videos.

Tracy is the nutrition expert for Betches Media and appears regularly on their hit wellness podcast, “Diet Starts Tomorrow.” Tracy is the host of “You Versus Food”, a food and nutrition YouTube series, created by Well+Good, a health and wellness media company. Tracy also sits on the advisory board of Robyn, a company whose mission is to provide guidance and support across all paths to parenthood. She continues to grow her nutrition company, Tracy Nutrition, as well as her social media platform on Instagram as @thehappiestnutritionist.

Table of Contents

Introduction 1

1 Period 101

Hormonal Helpers 5

The Menstrual Cycle Deets 11

New Phase, Who This? 13

2 Food Cycling 15

Making Sense of It 18

Better Periods, No Matter the Phase 19

Food Cycling: The Best Foods for Each Phase 28

3 Seed Cycling 45

Hormonal Balance for All 46

Flaxseeds, Phase 1 48

Pumpkin Seeds, Phase 1 51

Sunflower Seeds, Phase 2 52

Sesame Seeds, Phase 2 54

The Verdict 56

General Seed Cycling Guidelines + Other Useful Seed Tips 57

4 Blame It On The Phase 62

May I Have Seconds or Thirds, Please? 63

The Luteal Phase Brain Wants What It Wants: Carbs + Fat 63

Buh-Bye Hunger, Hello Hanky-Panky 64

Losing Weight in the Luteal Phase, No Way, José! 65

Once You Pop, the Fun Don't Stop 66

The Luteal phase Food Solutions 67

5 Premenstrual Disorders 71

Nobody Puts the Hormones in the Corner 72

How Do I Know if I Have It? 72

A Closer Look at PMDD 73

PMS Symptoms 74

Let's Treat It Please! 76

General PMS/PMDD Guidelines 77

Nutrients to Be Reckoned With 79

Tracy's PMS Symptom Management 96

6 Polycystic Overian Syndrome 98

What Is PCOS? 99

How Do I Know if I Have It? 100

How Did I Get If 101

Management of PCOS 102

Tracy's Top 10 Tips for PCOS 115

7 Endometriosis 120

How Do I Know if Have It? 120

What Do I Do Now? 121

What Else Does the Science Say? 122

Reduce Gluten-Only if You Have Symptoms 124

Cut Back on Red Meat 125

Increase Omega-3s 126

Increase Antioxidants 127

Up the Vitamin D and Calcium 129

Estrogen Squashers 130

8 Thyroid Dysfunction 132

Hypothyroidism 133

Hyperthyroidism 133

How Did I Get It? 134

How Do I Know if I Have Thyroid Issues? 134

What Do I Eat Now? 135

Cruciferous Vegetables 136

Soy 137

Calcium + Vitamin D 137

Glutathione + Selenium 139

Zinc 140

Alcohol 141

Iron 141

Gluten Update 142

9 Amenorrhea 144

How Do I Get It? 144

What Went Wrong? 146

Let's Break It Down 146

More about Hypothalamic Amenorrhea 147

Female Athlete Triad 148

How Do I Know if I Have Amenorrhea? 149

What Da I Do Now? 150

Managing Amenorrhea 151

10 Boost Fertility 159

Eat for Fertility 160

Fluid Effects 169

Organic Produce Is Best 170

Kitchen Tips 171

Maintain a Healthy Weight 171

Tracy's Top Fertility-Focused Guidelines 174

11 Recipes 177

Sample Meal Plan 178

Breakfast 184

Snacks 202

Lunch 214

Dinner 235

Dressings/Sauces 254

Dessert 257

Resources 264

Index 269

Recipe Index 274

Acknowledgments 276

About the Author 278

Customer Reviews