JOY'S 4-STEP PROGRAM FOR PREMENSTRUAL SYNDROME Follow this program if you are a woman who feels moody, emotional, irritable, or bloated-or have other symptoms of PMS-at predictable times corresponding to your menstrual cycle.

STEP 1...START WITH THE BASICS These are the first things you should do to take control of your PMS.

- Keep a mood diary to see whether your mood and physical symptoms are related to your menstrual cycle. If not, you probably don't have PMS.

- If your moods or physical symptoms are overly distressing, or if they have caused problems in your life, see a doctor. There are prescription medications that you can take for only part of the month, whenever you feel symptoms.

- Avoid alcohol, salty foods, and foods with caffeine, all of which can aggravate premenstrual symptoms.

- You may also want to read the chapter on mood. Many of the recommendations there may also help PMS, particularly the information about leveling out blood sugars, and about exercise.

STEP 2...YOUR ULTIMATE GROCERY LIST A nutrition plan is only as good as the foods that you choose. This list contains foods with high levels of nutrients that can help relieve PMS symptoms, plus some additional foods used as ingredients in the meal plans and recipes. These foods are high in vitamin B6, calcium, vitamin D, magnesium, and/or manganese.

FRUIT.

ApplesApricotsBananasBerries (raspberries, strawberries)Juice, calcium-fortifiedLemonsPineappleWatermelon

VEGETABLES.

Artichoke heartsAvocadoBeans (black, white, navy, lima, pinto, kidney, garbanzo)Bok choyBroccoliBroccoli raabBrussels sproutsCarrotsCeleryChickpeasCollard greensCornKaleLentilsMushrooms (especially shiitake)OnionsPeppers (red/yellow/green)Potatoes, sweetPotatoes, whiteSoybeans (edamame)SpinachSquash (winter, acorn)Swiss chardTomato pasteTomatoes (fresh; canned, crushed without paste)

SEAFOOD.

HerringMackerel (not king)Salmon, wild (with bones)Sardines (with bones)Shrimp

LEAN MEATS/SOY FOODS.

Beef, leanChicken breastEggsPork tenderloinTempehTofu (with calcium)Turkey breast (fresh sliced)Turkey breast (lean ground)

NUTS AND SEEDS (UNSALTED).

AlmondsCashewsFlaxseed, groundPeanut b.u.t.terPeanutsPecansPistachio nutsPumpkin seedsSesame seedsSoy nutsSunflower seedsWalnuts

WHOLE GRAINS.

AmaranthBarleyBread, whole grainBread, whole grain reduced-calorieCereal, fortified whole grainMilletOatmealOatsPasta, whole wheatPita, whole wheatQuinoaRice (brown, wild, long-grain)Tortilla, whole wheatWaffles, calcium-fortified whole grainWheat germ

DAIRY.

Cheese (fat-free, reduced-fat)Cheese (for meal plan): fat-free or shredded Cheddar, Swiss, Parmesan, and RomanoCheese, string, reduced-fatIce cream, low-fatMilk (fat-free, 1% reduced-fat)Sour cream (fat-free, reduced-fat)Soy milk, enriched/fortifiedYogurt (fat-free, low-fat)Yogurt, frozen (fat-free, low-fat)

MISCELLANEOUS.

Chili powderc.u.minGarlicGarlic powderGuacamoleHot cocoa, dietHummusMargarine spread, reduced-fat soft tub vitamin D-fortified trans fat-freeMayonnaise, reduced-fatMustard, spicy brown or DijonNonstick cooking sprayOil, oliveOregano, driedPaprikaPepper, blackPepper, ground redSalad dressing, low-calorieSalsaSalt, kosherSalt subst.i.tuteTea, chamomileVinegarVinegar, balsamic or red wine

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can to reduce PMS symptoms, here are some additional things you might try: - I strongly recommend taking a calcium supplement with added vitamin D3 and magnesium. Calcium should equal 500 to 600 milligrams. Take twice daily (with food if it is calcium carbonate) for a total dose of 1,000 to 1,200 milligrams. and magnesium. Calcium should equal 500 to 600 milligrams. Take twice daily (with food if it is calcium carbonate) for a total dose of 1,000 to 1,200 milligrams.

- A multivitamin with 100% DV vitamin D, vitamin B6, manganese, and at least 20% DV magnesium.

- Women with severe PMS symptoms may also want to try an additional vitamin B6 supplement, or chasteberry extract. See the Supplements section, Chapter 15, for more information. supplement, or chasteberry extract. See the Supplements section, Chapter 15, for more information.

- Get enough sleep.

MAKE IT TO MENOPAUSEI have good news and bad news when it comes to PMS. The good news is that it eventually ends. The bad news is that you'll have to go through menopause first, and women who are most bothered by emotional symptoms of PMS also have the roughest time with menopause. In your 40s, you may notice your PMS symptoms becoming erratic as your ovulation and periods become less predictable. If you experience more physical or emotional pain than usual as you head into your hot flash years, talk with your doctor-there are many treatments that can help ease this transition.

STEP 4...MEAL PLANS The following meals are rich in nutrients that may ease PMS symptoms-calcium, vitamin D, magnesium, manganese, and vitamin B6-and low in those foods that aggravate symptoms. Be sure to drink lots of water with (and between) your meals...and if you'd like, enjoy chamomile tea and calcium-rich drinks, such as fat-free milk, enriched/fortified soy milk, and fortified fruit juice. (The calories for beverages are not included in the following sample days.) Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Whole Grain Cereal with Milk and Fruit 1 cup whole grain cereal (120 calories or less) with 1 cup milk (fat-free, or 1% reduced-fat) and 1 cup sliced pineapple (or 1 cup raspberries). Serve with chamomile tea.

Oatmeal with Wheat Germ and Berries cup dry oatmeal prepared with 1 cup milk (fat-free, 1% reduced-fat or enriched/fortified soy) and topped with 2 tablespoons wheat germ (or ground flaxseed) and cup berries (sliced strawberries and/or raspberries). Enjoy with chamomile tea.

Broccoli-Cheese Egg-White Omelet with Toast Saute 1 cup broccoli florets in a heated pan coated with nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites and pour around the broccoli. When bottom is cooked, gently flip. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese is melted and egg mixture is firm. Season with salt subst.i.tute and ground black pepper. Enjoy with 1 slice whole grain bread (or 2 slices reduced-calorie bread-45 calories or less per slice), toasted and topped with 1 to 2 teaspoons reduced-fat, soft tub, trans fat-free margarine spread and enjoy with chamomile tea.

Strawberry-Banana Cottage Cheese with Sunflower Seeds 1 cup fat-free or 1% reduced-fat cottage cheese (or 8 ounces fat-free, plain or flavored yogurt) mixed with sliced banana, cup chopped strawberries, and 1 tablespoon sunflower seeds. Enjoy with chamomile tea.

Peanut b.u.t.ter Pita with Yogurt 1 whole wheat pita (150 calories or less), lightly toasted and topped with 1 level tablespoon peanut b.u.t.ter. Enjoy with 1 cup fat-free plain or flavored yogurt (120 calories or less). Serve with chamomile tea.

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Chicken-Spinach Sandwich with Broccoli 4 ounces grilled chicken breast with spinach leaves, tomato, and onion (and 1 optional tablespoon hummus, ketchup, barbecue sauce, or Dijon mustard) on 2 slices whole wheat bread (or pita). Serve with 1 cup steamed broccoli or Swiss chard topped with 2 tablespoons grated Parmesan cheese.

Veggie-Bean Burrito with Guacamole 1 whole wheat tortilla (150 calories or less) filled with cup black beans, unlimited steamed vegetables (preferably collard greens, Swiss chard, chopped broccoli), 1 ounce shredded fat-free Cheddar cheese, and 2 tablespoons guacamole.

Yogurt Fruit Fiesta 1 cup fat-free, plain or vanilla yogurt (or 1 cup fat-free or 1% reduced-fat cottage cheese) mixed with cup pineapple, chopped apple (or pear), and sliced banana; top with 2 tablespoons ground flaxseed, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.

Turkey, Swiss Cheese, and Avocado Sandwich 4 ounces sliced turkey breast (or grilled chicken or lean ham), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, and lettuce, tomato, and onion on 2 slices reduced-calorie, whole wheat bread (45 calories or less per slice). You may choose to add mustard (or 2 teaspoons reduced-fat mayonnaise or 2 teaspoons hummus). Enjoy with 1 cup green/yellow/red bell pepper sticks.

Baked Potato with Broccoli and Cheese 1 medium baked potato topped with 1 cup steamed or boiled chopped broccoli and 1 ounce fat-free or reduced-fat cheese (or cup fat-free or 1% reduced-fat cottage cheese). Serve with 2 tablespoons fat-free or reduced-fat sour cream and optional salsa. Enjoy with 1 cup crunchy baby carrots.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Turkey Chili with Brown Rice and Salad 1 serving (2 cups) Turkey Chili topped with 1 ounce shredded fat-free Cheddar cheese. Serve with cup cooked brown rice (or amaranth or quinoa) and a tossed salad of leafy greens and optional peppers, carrots, and artichokes tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar or fresh lemon juice (or 2 tablespoons low-calorie dressing).

Grilled Salmon with Edamame and Swiss Chard 1 cup boiled edamame (soybeans in the pod) seasoned with salt subst.i.tute and 5 ounces grilled wild salmon seasoned with 1 teaspoon olive oil, preferred herbs, and fresh lemon. Serve with 1 cup steamed Swiss chard (or spinach).

Whole Wheat Penne with Chicken and Broccoli 1 serving Whole Wheat Penne with Chicken and Broccoli. Enjoy with side salad of leafy greens, tomatoes, peppers, and 1 tablespoon chopped walnuts tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar or fresh lemon juice (or 2 tablespoons low-calorie dressing).

Pork Tenderloin with Brussels Sprouts and Sweet Potato 5 ounces grilled, baked, or broiled lean pork tenderloin (or grilled chicken breast). Enjoy with 1 cup steamed Brussels sprouts (or collard greens, spinach, broccoli, or kale), topped with 1 tablespoon reduced-fat, soft tub, trans fat-free margarine. Serve with 1 medium plain baked sweet potato.

Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice 1 serving Sweet and Sour Tofu-Veggie Stir-Fry, with 1 cup cooked brown rice (or 1 medium baked white or sweet potato topped with 1 teaspoon reduced-fat, soft tub trans fat-free margarine or 1 tablespoon fat-free or reduced-fat sour cream.) SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked kale, broccoli, broccoli raab, bok choy, mushrooms, spinach, Swiss chard, peppers, carrots, Brussels sprouts, collard greens, or artichokes 1 cup raw or cooked kale, broccoli, broccoli raab, bok choy, mushrooms, spinach, Swiss chard, peppers, carrots, Brussels sprouts, collard greens, or artichokes - Best Fruits: 1 cup watermelon (or 1 wedge), sliced strawberries, pineapple, or raspberries; banana; 4 apricots; 20 whole strawberries 1 cup watermelon (or 1 wedge), sliced strawberries, pineapple, or raspberries; banana; 4 apricots; 20 whole strawberries - 1 reduced-fat string cheese (or 1 ounce any variety reduced-fat cheese) - 1 cup fat-free milk - Celery sticks with 1 level tablespoon peanut b.u.t.ter - 1 hard-boiled egg (or 4 hard-boiled egg whites) - cup fat-free or 1% reduced-fat cottage cheese 100 to 200 calories - 1 cup fat-free flavored yogurt topped with 1 tablespoon chopped pecans or sunflower seeds (or 2 tablespoons wheat germ) - 10 raw almonds plus 1 serving fruit (see Best Fruits list) - cup sunflower seeds or pistachio nuts in the sh.e.l.l - Unsalted nuts: 1 ounce (about cup) plain or toasted walnuts, pecans, cashews, almonds, peanuts, or soy nuts - 1 level tablespoon peanut b.u.t.ter on 70-calorie whole wheat pita bread - 1 frozen banana - cup low-fat ice cream (200 calories or less) - 1 cup diet hot cocoa with 1 serving fruit (see Best Fruit list) - 1 cup edamame (soybeans boiled in the pod), seasoned with salt subst.i.tute - Red/yellow/green pepper sticks with 2 heaping tablespoons guacamole or hummus - cup fat-free or 1% reduced-fat cottage cheese mixed with cup raspberries (or sliced strawberries) and 2 tablespoons wheat germ - 1 serving (2 cups) Tropical Mango-Citrus Smoothie TURKEY CHILI.

You won't miss the high-fat beef in this hearty, well-seasoned dish, which relies on extra-lean ground turkey and black beans for its thick, crowd-pleasing consistency. Plus, you'll receive a healthy dose of magnesium, folic acid, manganese, and fiber. Freeze leftovers in a tightly covered container, or store in the fridge for up to 3 days.

Makes 8 servings, 2 cups each

2.

pounds extra-lean ground turkey breast

1.

can (28 ounces) crushed tomato (without paste)

2.

cups water

2.

large onions, coa.r.s.ely chopped

2.

tablespoons chili powder