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  • The Definitive Guide to Paleo and PMS

    Post From http://feedproxy.google.com/~r/PaleoPlan/~3/BS2ootZLesk/

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    Perhaps nothing is more complex and infuriating than hormones who aren’t playing nice. Women are subject to the cyclical tug of war that happens between the two dominant reproductive hormones, estrogen and progesterone, with others stepping in at various times of the menstrual cycle. While some women will never experience PMS (pre-menstrual syndrome), hormone imbalances, or other similar issues, there are many who suffer on a regular basis. When hormones are not balanced, women will experience a wide range of symptoms and results, including but not limited to:

    • Mood swings
    • Depression
    • Anxiety
    • Insomnia
    • Acne
    • Weight gain
    • Bloating
    • Constipation
    • Diarrhea
    • Digestive disturbances
    • Nausea
    • Headaches and migraines
    • Heartburn and acid reflux
    • Thyroid problems
    • Cramps
    • Back aches and pains

    The symptoms aren’t limited, because unfortunately, some more serious consequences can result when estrogen and progesterone aren’t functioning in harmony. Infertility, miscarriage, cysts, and various other reproductive-related problems can result, which in many cases serve to perpetuate the continued cycle of hormonal imbalance.

    Can You Balance Hormones With Food?

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    While I will be the first to tell you that a Paleo diet cannot fix all of your problems, the food that you eat can go a long way in heading down the right path to find answers. Inflammation, food sensitivity, and hormone disruptors can often be at the center of long-term hormone imbalance, and these are issues that can be at least partially resolved by dietary choices. A Paleo diet is, in most cases, extremely anti-inflammatory. It also eliminates many categories of food sensitivity (including grain, dairy, and food additives), and because Paleo-friendly food is not processed, hormone-disrupting ingredients are generally absent. Soy, for example, can be a problem for women with excess estrogen and when eaten in excess, can cause hormone imbalance or can be a thyroid hormone disruptor, particularly in women.

    Eating a diet rich in vegetables, antioxidant fruits, proteins, omega-3s, and other protective fats is a surefire way to increase a woman’s fertility. Even if she don’t want to conceive, a woman is healthiest when her reproductive system is in the best working order — and that means hormone balance and harmony between estrogen and progesterone.

    What Are the Best Foods for PMS?

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    Women can experience PMS for just a few days before their menstrual cycle begins, or for up to two full weeks. In cases of estrogen dominance, women tend to feel the full weight of PMS symptoms from just a few days after ovulation until a few days into the next menstrual cycle. That’s a long time to feel awful!

    PMS can tend to bring on sugar and comfort food cravings, and it can be difficult to avoid food temptations when you’re feeling out of sorts, moody, sleep-deprived, and in pain. Choosing to eat the following foods instead of non-Paleo cravings can have a dramatic impact on overall physical wellness and mind/body health. These food are great for PMS because of their high nutrient content: vitamins and minerals that help to promote muscle relaxation, nervous system support, digestive balance, and hormone production.

    • Dark chocolate (80% or more, organic)
    • Ginger (tea, raw, or pickled)
    • Turmeric
    • Blueberries
    • Bone broth
    • Eggs
    • Beets
    • Salmon
    • Beef
    • Nuts and seeds (almonds, Brazil nuts, cashews, pecans, walnuts)

    10 Recipes for Hormone Balance and PMS

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    For some great recipes incorporating these PMS-friendly ingredients, try any of the following. And because I know that when you’re PMSing, you really just want chocolate and sweets and comforting foods, I’ve included some awesome Paleo dessert recipes that won’t throw your hormones off kilter. These recipes will satisfy your cravings without throwing your diet out of whack and without contributing to hormone balance problems.

    No-Bake Edible Cookie Dough

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    Recipe from PaleoHacks

    Chocolate Coconut Banana Muffins

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    Recipe from PaleoPlan

    Ginger Brownies

    screen-shot-2016-11-22-at-9-09-24-pm

    Recipe from PaleoPlan

    Blueberry Coconut Cereal

    screen-shot-2016-11-22-at-9-13-13-pm

    Recipe from PaleoPlan

    Beet Brownies

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    Recipe from PaleoHacks

    Golden Turmeric Latte

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    Recipe from PaleoHacks

    Paleo Blueberry Muffins

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    Recipe from PaleoHacks

    Smoked Salmon Cucumber Bites with Cashew Cream Cheese

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    Recipe from PaleoPlan

    Grain-Free Chocolate Chip Cookies

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    Recipe from PaleoPlan

    Berries with Balsamic Vinegar and Almonds

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    Recipe from PaleoPlan

    The post The Definitive Guide to Paleo and PMS appeared first on Paleo Plan.

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  • IFBB President Rafael Santonja: ‘Bodybuilding is passion for health’

    Post From http://www.ifbb.com/2016/11/ifbb-president-rafael-santonja-bodybuilding-is-passion-for-health/

    (L-R) Juan Antonio Prieto, vice-president Spain NSJA, Emanuel Fântâneanu, AIPS Executive Committee Member, dr. Rafael Santonja, IFBB President, Ernesto Ortiz Gomez, AIPS Executive Committee Member

    by Emanuel Fântâneanu, AIPS Executive Committee Member

    BENIDORM, November 13, 2016 – What is bodybuilding? Is it a sport? Is it the art of scuplting the human body? Or both? According to the dictionary bodybuilding is “A sport in which the aesthetics of muscular development is the basis for competition”.
    President of the International Federation of BodyBuilding and Fitness (IFBB) Dr. Rafael Santonja, gives an answer: “From our point of view bodybuilding is a special sport that promotes symmetric, harmonic, and muscular bodies, and an art at the same time. Look at ancient sculptures – Discobolus of Myron, Apoxiomenos of Lisip, The Thinker, by Doryphoros of Polykleitos, and more. Now, look at actual bodybuilding competitions and find out the answer. Bodybuilding is passion for health. Bodybuilding is anti-aging healthy lifestyle.”
    More such responses were heard as AIPS took part in the IFBB Annual Congress and 70th IFBB Men’s World Amateur Bodybuilding Championships & 11th World Amateur Classic Bodybuilding Championships held in Benidorm (Spain). The AIPS delegation, consisting of AIPS Executive Committee members Emanuel Fântâneanu and Ernesto Ortiz Gomez and Juan Antonio Prieto, vice-president of the Sports Press Association of Spain was greeted with great interest.
    The International Federation of Bodybuilding and Fitness, the governing body of the sport of bodybuilding and fitness, was founded by brothers Joe and Ben Weider in 1946 in Montreal, Canada and its current President is Spain’s Dr. Rafael Santonja. IFBB is a member of SportAccord, the International World Games Association, UNESCO, and ICSSPE, amongst other prestigious international bodies, and is recognized as the sole International Federation for the sport of Bodybuilding and Fitness in full compliance with the WADA Code.
    “Our Federation has a strong interest in developing and binge recognized by the world of sports. We are members of SportAccord, we just got the magnificent news of our recognition by the Panamerican Sport Organization; a recognition that, with the previous ones, obtained by our sport in Asia, Africa and Oceania, helps now as we approach other international governing institutions, with the same goal.
    “The relationship between the IFBB and Olympics at international or national levels, is a pyramid that at its base has the necessity of increasing the relationship between our National Federations and National Olympic Committees. The main issue on which the entire sports movement is focused is the fight against doping – this is why we have decided on the adoption and implementation of the IFBB Anti-Doping Code by our National Federations as the solid ground for any future steps. The National Federations have to prioritize this; supporting IFBB relation and acceptance by the Olympic institutions,” Dr. Santonja said.
    The IFBB President gave special mention to the federation’s relationship with WADA, and the fact that the IFBB Anti-Doping rules are in full compliance with the latest WADA Code.
    “I’m pleased to remind the international press that we are recognized by WADA as the sole bodybuilding organization and that in 2012 the World Anti-Doping Agency appointed the IFBB to process each doping case related with the sports of bodybuilding and fitness. Our relationship with the World Anti-Doping Agency follows as well the international sport directions emanated by IOC and SportAccord, and are key to leading our way to major participation at Regional Games of the Olympic Program.
    “Instrumental to all of this is now the full adoption and implementation of the IFBB and WADA Code by all our continental and national members, a challenge that needs commitment, teamwork and that has to be approached without further delay,” the President warned.
    The IFBB, who have a very strong Press Department, is in interested in close collaboration with the International Sports Press Association (AIPS). The meeting between AIPS President Gianni Merlo and IFBB President Rafael Santonja during the Olympic Games in Rio was a positive first step.
    “I am pleased to confirm that IFBB has a solid and fluent relationship with the International Sports Press Association (AIPS), under the presidency of Gianni Merlo, in the spirit of the most efficient and skillful cooperation and in having a worldwide voice for all our activities. Our goal is to provide both AIPS and the International Olympic Committee the opportunity look to our sport,” President Santonja told to the 193 delegates attending the Congress.
    And Benidorm was a second step. The AIPS delegation held a large presentation on the history and role of AIPS for the Congress, which was received with great interest and enthusiasm. Marcelo Bello (Brazil), CEO & Partner at Grow Dietary Supplements USA Laboratory one of the most appreciated personalities, told AIPS:
    “Everything that AIPS does is impressive – from creating events and drawing attention to promoting journalistic communication through sport. It would be an honor for us to have a closer collaboration in the future.”
    Arnold Schwarzenegger is someone who has certainly made a name in the world of bodybuilding, ad through his words, we understand the sport better: “Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach… We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.

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