PMS, Bloating and all the Fun stuff ;)

UGH! You work so hard all week choosing healthy over junk, and you wake up bloated.......PMS on your trail? Hormones got you down? Well, once a month Aunt Flo, (yes I went there) likes to visit most of us but her visit doesn't always have to be a dreaded mix of emotions and belly bloat. FOOD can actually help in aiding to calm her nerves (and yours!) and help you make it through the visit of even the worst "houseguest" who enjoys wreaking havoc on your hormones.....

AVOID THE BLOAT!
SALT extra water weight, puffiness, and belly bloat? Salt is the culprit, avoid it and use sparingly during this time.  Besides the salt shaker, processed foods (especially those frozen meals, even the so-called "healthy ones") and salt based seasonings are also hidden salt dangers.

TOP 10 FOOD REMEDIES TO HELP REDUCE THE SYMPTOMS OF PMS: (bloating irritability, mood swings and tiredness)~voice network contritbutors, health and fitness

Don't skip meals! "One of the reasons that PMS sufferers turn to the easy processed foods to alleviate sudden or constant hunger is because they have not been eating regularly and sensibly. Skipping meals when you have PMS is a recipe for PMS disaster. Not eating will not reduce bloating, cramps, headaches, nausea, or irritability."
Cravings occur when the body's level of blood sugar drops. Any other craving is an emotional craving. Do not let your body get to the point of cravings, feed it before that happens.
Quick Fix: Follow the grazing method, and eat five to six small, healthy meals to keep the body's blood sugar level."

Eat foods rich in B6 Quick Fix: Eat a handful of nuts and a banana with some yogurt. Or, have chicken breast, some kind of eggs, or sweetpotatoes. Also be sure to incorporate whole grains, and beans into your regular diet.

Eat satisfying healthy"fat" calories, not just during "that time" as PMS starts two weeks
Quick Fix: Have a tuna fish sandwich, salmon for dinner, or snack on pumpkin seeds or walnuts.

Add potassium to your regimen Quick Fix: Drink some orange juice or have a bit a fruit with each meal, bananas, cantaloupe, oranges

Water water water! Drink it! Quick Fix: Make a snack plate with fresh celery, sliced cucumbers, red bell peppers and carrot sticks. Veggies are full of water and then make yourself a large bottle of the free stuff and sip on it throughout the day

Get off the refined sugar, it will only make you more irritable! That is find some natural sugar resources, like fruit or products that are sweetened naturally with maple syrup, agave, cane sugar. But don't overdo it, portion control is key!

Vitamin E Quick Fix: Make a bowl of steamed brown rice and asparagus, top with roasted pecans.
wheatgerm oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus.

Chocolate.....you know you want it, so go for healthy options
Quick Fix: Instead of rich chocolate ice cream, have Fudgsicles or chocolate pudding on hand.

Magnesium can be found in many seeds and nuts, and brown rice.
 Quick Fix: Have some vitamin and mineral rich lentil soup.

Calcium and Vitamin D Quick Fix: Have some asparagus, broccoli, some beet greens, or any other calcium-rich veggies. or a glass of milk!

PSST and don't forget to keep moving! Exercise will definitely elevate your mood; even a simple walk away from your desk for 15 minutes will get those happy endorphins flowing.