PMS Top 10 food tips to reduce symptoms
Up to 75% of women will experience premenstrual syndrome (PMS) at some point in their reproductive years. Symptoms of PMS include mood swings, exhaustion, bloating, and cravings. As a specialised dietitian, I have personally witnessed the transformative power of nutrition in lowering PMS symptoms and enhancing quality of life.
It is commonly believed that avoiding foods and drinks like fat, chocolate, processed sugars, caffeine, fizzy minerals, and alcohol can make symptoms worse for those who consume them. Depending on your symptoms, health, and dietary habits, this may be beneficial. However, did you know that there are a variety of foods that are simple to include in your diet? These foods are not only perfect for people with PMS, but everyone can benefit from them!
Dark Chocolate – 9 reasons to swap
Who doesn’t like dark chocolate! Did you know that dark chocolate is made from the cocoa bean. It has been around since the year 2000 B.C. originating from south America. It has a fascinating history; used as currency, consumed at royal feasts and after battles served to surviving warriors! (1) What happens to the cocoa bean to make dark chocolate? Well, it is roasted dried and roasted again and then from that you get the cocoa butters and the cocoa solids, and this is where we get our chocolate from. The variety of chocolates on the shelves in our supermarkets are endless. The main ones that we are familiar with are milk chocolate, dark chocolate, and white chocolate, plain, filled, coated…. Picking the right chocolate can be so confusing. So in this blog I wish to dive into the detail (while dreaming of Augustus Gloop). Dispel some inaccurate information, giving you many important facts along the way. You can then make the informed choices and enjoy this very tasty snack, especially useful for those with “sweet tooth” cravings! So, the first question I frequently get asked as a Dietitian…. Is there more sugar in milk chocolate than dark chocolate? Yes, there is significantly more sugar in milk chocolate than dark chocolate. This can vary considerably so you need to check the content of cocoa solids for each bar you select. The varying amounts really impacts on the fat, sugar, kcals you will consume and more. If you get this wrong this is so disappointing, so I will explain more below. What is the healthiest type of chocolate to eat? To check the numbers and understand this further for the best choices we need to look at the nutritional profile of both milk chocolate and dark chocolate. This is all based on how much cocoa solids they both have. To be classified as dark, the chocolate must contain at least 35% cocoa solids (not that much). Milk chocolate much less at only 10% cocoa solids. As you can see these figures can allow for other unhealthy ingredients to be added and take over. Looking at milk chocolate first, its nutritional profile in 25% cocoa solids per 100-gram bar (average content in a UK bar) is as follows: 540 calories, 31 grams of fat, 58 grams of carbohydrates with 55 grams coming from sugar, 6 grams of protein, 0.6 grams of fibre and 0.2 grams of salt (check the table below). How does that compare to dark chocolate: 85% dark chocolate (a good % choice) provides a little more energy about 580 calories so another 40 calories per 100 grams due to the 40g of fat in the bar. This should not put you off. The reason for a little extra kcals is the higher cocoa butter. The focus that is more important for you is the carbohydrate, sugar, fibre, protein, polyphenols content so read on… The 85% dark chocolate bar contains less than half the carbohydrates than that of milk chocolate, at 22 grams compared to 58g of carbohydrate along with significantly less sugar at 12 grams compared to 55g. This is a massive benefit for those watching their blood sugars, inflammation, and health in general. In addition, the higher profile of fibre at six grams per 100g and the 11 grams of protein with only 0.13 grams of salt. This allows you to enjoy the full satisfying flavour with benefits. Not spiking your blood sugars or enticing you to overindulge. Per 100g Milk Chocolate Dark Chocolate Kcals 540 580 Fat (g) 31 40 Protein (g) 6 11 Carbs (g) 58 22 Sugars (g) 55 12 Fibre (g) 0.6 6 Salt (g) 0.2 0.13 There are also further chemical benefits that you get from dark chocolate which have been researched over and over. Polyphenols, a plant food chemical is present in dark chocolate. Known as flavanols and one of them called catechin is known to have a beneficial effect on your blood pressure, which I highlight further on. Can you eat milk chocolate on a diet? Yes, you can eat milk chocolate, but do consider how much and how often and what you are eating the rest of the time. All of this together may affect any health or weight issues you may have. On our various dietary programmes, we teach you the best way to look after and optimise your body. The key to success is learning to enjoy eating a variety of foods, the correct amounts, and the frequency – milk chocolate included! Is dark chocolate good for you? Dark chocolate when consumed as part of a varied nutrient rich diet can be beneficial in small amounts for assisting mood, providing flavonoids for blood pressure, nitric oxide for athletes, therefore contributing positively to our health. Dark Chocolate is not only high in antioxidants but also nutrients like magnesium, calcium & potassium. All essential elements needed for good general health. These nutrients are also known to assist in immune protection important against disease causing bacteria/viruses… Knowing these nutrients are present make this a better choice over others when looking for a tasty snack. How much dark chocolate can I eat each day? 20g-40g is a sufficient amount. Which is healthier dark chocolate or milk chocolate? Dark chocolate wins with over 85% cocoa solids provides beneficial flavonoids, fibre, essential minerals, and protein, in addition less sugar and saturated fat compared to milk chocolate. Is dark or milk chocolate better for weight loss? Weight loss requires food choices to be varied providing as many good nutrients as possible. Dark chocolate provides polyphenols, less saturated fats, and sugar than milk chocolate. Therefore in small amounts can be included as part of a weight loss programme. Chocolate and mental health? Dark chocolate contains 4 times more antioxidants than regular milk chocolate does. This can assist in lowering levels of inflammation and may play a role in reducing symptoms associated with depression such as fatigue, irritability, anxiety, and mood swings. Studies suggest that
Gluten free dairy free chocolate cake
We recently celebrated my birthday & my daughter Laura very kindly baked a delicious chocolate cake. As the recipe is for a Gluten free dairy free chocolate cake, it means our entire family can enjoy it. Knowing how hard it can be to get a good recipe for a dairy free, gluten free chocolate cake, Laura wanted to share this tried & tested recipe with you. We hope you like it as much as we did. Ingredients for Gluten free dairy free chocolate cake 75g cocoa powder 137ml boiling water 150g softened butter (Dairy free) 400g caster sugar 262g self raising flour 1 1/2 tsp baking powder 1/4 tsp xanthan gum 4 eggs, beaten 187ml almond milk For the icing 150g dark chocolate 250g butter (dairy free) 250g icing sugar Pinch of salt Method for making Gluten free dairy free chocolate cake Pre-heat oven to 170°c Grease 2 round baking tins Sift cocoa into a large bowl. Add boiling water and butter, mix until smooth Pour in the caster sugar, self raising flour, baking powder & xanthan gum Mix the eggs & milk into the dry items, making a smooth batter Pour into cake tins Bake for approximately 40 mins Remove from the oven and allow to cool While your cake is cooking prepare the icing – begin by putting chocolate into bowl over a pan of boiling water to melt In a large bowl, place butter and icing sugar and mix well until combined Add melted chocolate and mix Once cake is cooled, spread between layers, top as desired and enjoy If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help with healthy Gluten and Dairy free foods Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018 and 1st January 2023.
