You're very welcome -- happy to help!
Thank you for your response. I'm aware that this has become a sort of "conventional wisdom" here. I guess I'm interested in seeing some actual *scientific data* that supports the assertion that raw nuts are somehow more nutritious than roasted nuts... especially in light of the study I cited above which seems to indicate otherwise.
Especially in light of this study from 2009 which shows that roasting almonds actually INCREASES the bioavailability (and thus, the absorption) of certain nutrients:
If so, what does it taste like? And do you think it would go well in a shake? I do not like stevia because it has a bitter aftertaste to me so I am looking for something I can use instead.
First, make sure you're getting enough iron in your diet on a daily basis. Keeping your iron up will help you to avoid the iron (and energy) drain that typically comes with menstruation. On the flip side, keep your salt intake to an absolute minimum to limit the amount of bloating you experience.
Second, you can probably do your usual workout but take it down a notch or two -- move at a slower pace, use lighter weights (or no weights at all), use a smaller range of motion, and generally take it a little easier on yourself.
You may find that core strengthening exercises reduce cramping, and last but not least, yoga and other stretching exercises can be a good option when menstruation leaves you feeling like you have all the strength and endurance of a wet noodle. Again -- the important thing is to go easy on yourself and remind yourself that "this too shall pass." :-)
It contains roasted barley, rye, and chicory which may mean a small amount of gluten.
Go to your local natural foods market, the "natural/organic section" of your regular grocery store, or shop on Amazon.com and look for a suitable substitute. $65 is a bit steep for my liking as well, but you can find other brands of protein powder that meet Daily Burn's recommendations (or come close), cost far less, and don't contain stevia or sucralose (both of which have a bitter aftertaste to me).
Suggestions: Try MLO Natural brand Brown Rice Protein Powder or JUVO Raw Green Protein Powder
MLO Natural PROS & CONS:
PROS: Vegan, soy-free, gluten-free, stevia-free, and generally very affordable at $12 - $20 per 24 oz, can.
CONS: Only 15 g. of protein per serving rather than the recommended 20, it doesn't come in any flavors, and it contains brown rice syrup so there's a tiny bit of sugar (2g/serving), but not any more than I have found in any other brand, so I wouldn't stress over it.
JUVO Raw Green Protein PROS & CONS:
PROS: Vegan, soy-free, gluten-free, stevia-free, Kosher, Raw, Organic, tons of antioxidants, and 23 g. of protein!
CONS: It costs more than the MLO -- ~$35 for 17 oz., and I haven't tried it yet so I can't vouch for the taste and texture, but I'm sure it's fine. (I'm assuming that most of us don't consume these things for the taste anyway. ;-D )
I would be inclined to say yes, but limit its use to high-temperature cooking (high-heat frying or baking in the 400 degree range). The beauty of grapeseed oil is that it will not break down into saturated fat as easily as say... olive oil. Avocado oil is good for high-temperature cooking as well.
It would be really useful to be able to do that for the purposes of grocery shopping. (And it would be SUPERuseful if someone could pull together a "Grocery List for Week 1", "Grocery List for Week 2," etc. -- a lot of these items are perishable and go bad if not used within 2 or 3 days after you buy them!)