Tools for Dealing with PMS and Menopause.


Dietary changes are the best place to start. Many women find increasing whole grains may help balance their estrogen levels. You may find getting your 5 fruits and 5 vegetable servings a day and one serving of legumes helps improve hormonal balance and PMS symptoms. Soybeans and soy products contain estrogen like compounds called phytoestrogens that help offset fluctuations in a women’s natural estrogen.

According to Mark Messina, Ph.D. associate Professor at Loma Linda University, an expert on soy, women need 2-3 servings daily of soy foods which provide 60-90 milligrams of phytoestrogens.

Eating sweets only aggravates PMS. Instead of candy bars go to whole wheat bread with honey or jam. Women consuming chocolate, coffee, colas, teas, even caffeine medications throughout the day may also be more likely to experience PMS. Some women can tolerate caffeine and others can’t. You can test it over several months and see how you do.

Instead of eating high sugar and caffeine products, eat more complex carbohydrates, such as sweet potatoes, corn, or whole-grain pastas and breads may be a much better way to go.

Cut back on saturated fats in meats and dairy. They may aggravate PMS symptoms. Research supports adding 1-2 tablespoons of safflower oil a day to salads, baking or cooking. Eat fish instead of meat. Drink more water and consume less salt to reduce swelling and bloating.


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Fun is an Attitude.


Fun is an attitude. You can be at work, exercising, socializing, with kids, with parents, cleaning the house. Fun is the energy you bring to an environment. People can look at the same activity and some will make it a great experience and some will make it a painful experience. How do you approach your day to day, moment to moment living?

The key is to enjoy what you’re doing when you’re doing it, not waiting for something special to happen to have fun.

Let go of people or situations that were holding you down. Let that energy just float away, and love where you are and the lessons you are learning today. Fun is a Choice.

Surround yourself with happy successful people. Minimize time and exposure to draining influences.

If you are not having fun and enjoying your time on the planet, you will have missed the ride of life. Love Life. Love Your Life, it’s the only one you’ve got. Live it moment to moment, it can change on a dime. When things are working well, we take it for granted that they will always be that way. Truly appreciate all the wonderful things in your life. If things aren’t the way you want them to be CHANGE IT. Don’t stay stagnant.

The other key is to schedule fun activities, just the way you would schedule work or personal meetings. Put fun on the calendar. Pick an event, invite the people or go it on your own, and put it on your schedule. Prioritizing fun in your life is just as important as your responsibilities. Make it a priority, to schedule at least one fun activity each week. Lunch with a friend, go out dancing, go to a movie, go for a walk.

Create affirmations: Whatever I am doing .

30 Healthy Snacks: Food & Diet


Craving salty?

  • 5 olives (any kind) (45 calories)
  • 1 small Martin’s pretzel (50 calories)
  • 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
  • 1/4 cup hummus, 3 carrot sticks (80 calories)
  • 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
  • One 1-oz package tuna jerky (90 calories)
  • 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
  • 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
  • 15 Eden’s Nori Maki Crackers rice crackers (110 calories)
  • 1 cup unshelled edamame (120 calories)
  • 50 Eden’s Vegetable Chips (130 calories)
  • One 1-oz package of Planters NUT-trition almonds (130 calories)
  • 1/4 cup Trader Joe’s Chili con Queso, 18 baked tortilla chips (140 calories)
  • 1/2 cup pumpkin seeds in shell (143 calories)
  • 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
  • 1 Subway Turkey Breast Wrap (190 calories)

Craving sweet?

  • 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
  • 1 packet O’Coco’s Mocha cookies (90 calories)
  • 1 Jelly Belly 100-calorie pack (100 calories)
  • One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)
  • One 100-calorie Balance Bar (100 calories)
  • 1 Starbucks Mocha Frappuccino bar (120 calories)
  • 1 package Back to Nature Honey Graham Sticks (120 calories)
  • 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
  • 2 tbsp Better ‘n Peanut Butter, 4 stalks celery (124 calories)
  • 1 bag Orville Redenbacher’s Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
  • 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)
  • Half of a 1.08-oz container of M&M’s Minis mixed with 1/3 cup lowfat granola (145 calories)
  • 1 McDonald’s Fruit ‘n Yogurt Parfait (160 calories)
  • 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)