Fitness: Shanon Smith

What are the best foods to cure bloating? Avoid salt, alcohol and dairy, as all of these foods can cause water retention and bloating.  For relieving PMS symptoms, follow these strategies:

1. Eat a primarily vegetarian diet and reduce intake of saturated fat- our bodies make estrogen from cholesterol, so eating less saturated fat can dramatically reduce circulating levels of estrogen (excess levels of which are usually the culprit of PMS symptoms)
2. Eliminate sugar- eating sugar causes blood sugar levels to soar and fall rapidly which can impair estrogen metabolism (leading to excess levels of the hormone) and lead to fatigue and mood swings.
3. Reduce dietary exposure to environmental estrogens- i.e. plastic bottles, pesticides and hormones used on non-organic produce and animal/dairy products.
4. Increase intake of fermented soy products.  Processed soy, especially in large amounts can be dangerous for women because it changes the biochemical structure of the phytoestrogens in soy.  However, fermented forms of soy such as miso and tempeh, have healthy phytoestrogens which compete with regular estrogen in your body, causing estrogen effects to lessen.
5. Eliminate caffeine- intake of caffeine produces stress hormones and makes symptoms of anxiety, depression, breast tenderness and other major PMS symptoms worse.
6. Keep salt intake low- high salt intake, along with low potassium makes it hard for your kidneys to maintain adequate fluid levels in your body- leading to bloating and fluid retention.

Do’s

1. Eat high potassium foods such as bananas and other fruits, vegetables, whole grains and beans
2. Drink a lot of water.  Adding lemon helps your liver process toxins more effectively.
3. Licorice root has been shown to be most helpful when there is a great deal of fluid retention.
4. Think about supplementation if you have severe PMS symptoms.
1. Helpful supplements include Vitamin B6 and magnesium (these should be taken together)-Low magnesium is associated with depressed mood, mood swings, breast tenderness and weight gain and it needs B6 to be properly absorbed by the body.
2. Calcium-helps to reduce water retention and has been shown to relieve PMS symptoms (in supplemental form, not through dairy products because they also contain vitamin D and phosphorus which when combined with calcium may interfere with the body’s ability to absorb magnesium.)
3. Zinc- necessary for sex hormones to function
4. Vitamin E- can reduce breast tenderness, improve fatigue, depression, nervous tension and headaches
5. Essential fatty acids- women who suffer from PMS are often low in essential fatty acids. Without them the prostaglandin system does not function normally which can contribute to PMS symptoms- 1 TBS of flaxseed oil daily is a great way to get more essential fatty acids into your diet.

If you are trying to really pare down your diet for three days (for an event, for example) what are some recommendations for most filling and lowest calorie?  Again I would recommend drinking a lot of water and avoiding sugar, dairy, alcohol and caffeine, all of which can be bloating and/or cause your body to produce stress hormones which can cause your body to hold onto fat.   I would also recommend avoiding starchy carbs after 4pm (i.e. rices, breads, pastas), eating dinner as early as possible without snacking afterwards, and loading up on vegetables, especially leafy greens which are filling but low in calories. Most vegetables, especially leafy greens like spinach, kale, chard and romaine lettuce are considered free foods as they are very low calorically but have a lot of fiber so help to fill you up.   Whole grains, legumes and beans are also full of fiber which is filling and they are released slowly into your bloodstream, keeping you satisfied longer. Stick to a ½ cup to 1 cup per serving as they can get caloric depending on the type.  Lean proteins (i.e. fish, turkey and chicken) and healthy fats in the form of flaxseed, olive oil and avocado help keep you satisfied and you don’t need large amounts of them.

I also tell people preparing for an event to eat a good, balanced breakfast with carbohydrates, protein and a healthy fat, a big lunch such as a large salad with protein (if you need a grain, include quinoa, barley or amaranth) and then have a protein shake for dinner.  Combine plain whey protein with frozen berries, flaxseed oil and frozen spinach.  If you need to sweeten it up you can add a green powder or a ¼ banana or splash of almond milk or orange juice.  Then go to bed early and no snacking!!

What is your #1 piece of advice to give someone who is a little (ahem) demotivated? Plan, plan, plan.  Make conscious choices and find a powerful motivator.It is much easier to live and eat unhealthily in our society than it is to be healthy.  Therefore it takes planning and making conscious decisions to stay motivated and see progress.Plan ahead. These pointers will keep you aware and conscious to make healthy decisions and keep you motivated.

• Look at your calendar each day or week and schedule your workouts, making them as important as you would any meeting or appointment that you wouldn’t consider missing.
• Make exercise dates with a friend or a trainer.  This can will help keep you accountable.
• Plan ahead for what you want to eat each day.  I recommend keeping a “pre” food journal where you plan and write down what you are going to eat ahead of time and then put a check mark next each meal if you succeeded in sticking to your plan, rather than trying to remember what you ate each day and keeping a food journal after the fact.  This helps you think about food prior to making choices when you are in the moment and hungry and also helps keep you aware and able to make “conscious” choices.
• Plan for splurges.  Decide which events or meals during the week you want to treat yourself and mark them on your calendar to make you accountable.  Look at menus online to decide what you want to eat prior to going to the restaurant, when you are hungry and more likely to give into cravings.   This allows you to enjoy social events and occasional treats while keeping a healthy, balanced diet the rest of the week.
• Find a powerful motivator: It is easy for everyone to lose motivation at times.  Therefore it is important to set continuous goals and create powerful motivators.
• Dig deep to find what motivates you.  Find old pictures of you at your ideal weight and use all of your senses to create a sensory experience to make it a powerful memory.  Think about how you felt in your old clothes, what each part of your body looked like and how much energy and confidence you had.  Remind yourself of these things and keep the picture close at hand to look at when you start feeling unmotivated.
• Keep changing your goals.  Set up events or vacations at regular intervals where you know you want to look at feel your best.  Always having something to work towards will keep you motivated to stay on track.

Should we be taking vitamins? Calcium? I feel very strongly that everyone should be taking a high quality multi-vitamin, multi-mineral supplement each day at a bare minimum.  Even if your diet is extremely balanced and healthy, our food supplies are somewhat depleted, making it very difficult for you to get all of the nutrients you need from diet alone.  I also think supplementing with either flaxseed oil or fish oils to get omega 3 essential fatty acids into your diet is important for almost everyone (there are some exceptions for people with certain health conditions or on certain medications) as we typically don’t consume enough of these heart-healthy fats and they help fight inflammation which is the primary cause of chronic disease.

As for other supplements, again I think it is really dependent on the person and any health concerns or symptoms they are experiencing.  Supplement needs can also change as a person ages or as their health conditions improve or worsen.  It is helpful to get a full blood panel done to test all levels of nutrients to find your deficiencies. It is also important to understand how different vitamins and minerals work synergistically with one another to make sure that you are supplementing properly.

Various supplements would be recommended based on any health issues, medications, and symptoms, but I don’t believe that across the board all women should be taking a specific supplement or combination of supplements.  It completely depends on your individual make-up and the way your body processes nutrients, your diet, lifestyle habits, any health conditions or concerns, nutrient deficiencies and genetics.

What are the top things you can do to reduce your risk of cancer?

• Eat a healthy diet full of organic whole foods, fruits and vegetables.  These foods are full of powerful antioxidants that help protect against the free radicals that cause cancer. Avoid processed foods, artificial sweeteners and soda (especially diet sodas!!)  General rule of thumb- if you can’t pronounce an ingredient or don’t recognize it, your body doesn’t recognize it either.  These processed foods and ingredients can be harmful and are sometimes stored in your organs and fat because your body doesn’t know how to process them like regular nutrients from whole foods.  Focus on organic fruits and vegetables, eating as many servings as you can each day (always striving for 8 servings a day).  It is also important to eat hormone free dairy and meats as many of the hormones and pesticides used in and on these foods have been shown to cause cancer.
• Exercise regularly
• Practice stress management- chronic stress can lead to inflammation and disease
• Get regular sleep – a minimum of 7-8 hours and ideally asleep by 10pm most if not all nights
• Don’t smoke
• I also recommend avoiding as many environmental toxins as possible.  So choosing organic cleaning supplies, beauty products etc.

What are your recommendations for “Superfoods”?

• Spinach– excellent source of iron, low in calories and virtually fat free. Also contains at least 13 different flavonoid phytonutrients that function as powerful antioxidants
• Kale-High in sulfur compounds which increase the liver’s ability to produce enzymes that neutralize toxic substances. High in lutein which is a carotenoid that protects the eyes, low in calories and stands out as a food that protects against cancer.
• Swiss Chard-concentrated source of beta-carotene, vitamins and minerals.  Also contains many phytonutrients which provide powerful antioxidant protection.  It promotes bone, digestive and eye health
• Crimini mushrooms– contains health-promoting polysaccharide phytonutrients which function as  powerful antioxidants, protecting against oxidative damage to cells and DNA.  Also low in calories
• Broccoli-rich in antioxidants A and C and folic acid which is an important nutrient for a healthy heart.  It also contains sulfur compounds which help the liver neutralize toxic substances and phytonutrients known to have anti-cancer effects.  Also low in calories.
• Strawberries, Blueberries (other berries as well)- High in vitamin C and heart healthy antioxidants that provide anti-inflammatory protection.  Blueberries have long been ranked among the top fruits for antioxidant activity and contain flavonoids, vitamin C, resveratrol and ellagic acid which deliver powerful antioxidant protection from cellular damage caused by free radicals.
• Flaxseeds- the most concentrated plant source of the omega-3 fatty acid ALA (alpha linolenic acid).  Omega-3’s are heart healthy nutrients that also have anti-inflammatory properties. They also contain phytoestrogens called lignans which help balance estrogen levels in the body and have antioxidant properties.
• Lentils-rich in dietary fiber and folate, making them an excellent choice for heart health.  Also contain antioxidants which provide protection to cellular structures from oxidative damage caused by free radicals.
• Oatmeal-heart healthy food that contains beta-glucan which is a form of dietary fiber known to help lower cholesterol levels.  Also rich in antioxidants.  Should stick to slow cook varieties.

What is a Silver Lining in your life?
My family, health and career.  I feel so fortunate to have a wonderful, supportive husband, two healthy, beautiful and fun children and a career that I love and that is flexible enough that I am able to find a balance that works for me and my family.  I feel like I live a pretty charmed life and have to always remember to be grateful for it!

You can learn more about or contact Shanon via her website: http://shanonbsmith.com/