Nutrition Know-How
First for Women
By: Ann Louise Gittleman
September 13, 2004

Outsmarting monthly bloat

My period is a pain. The week before it arrives I get constipated and so bloated that none of my clothes fit. My belly puffs out so far that even my five-year-old daughter notices! How can I make it stop?

Many women suffer from PMS-related water retention and belly bloat due to fluctuating hormones. The good news is you can maintain your flat tummy: Just bake a batch of multigrain muffins a week before your period, and supplement the recipe with 2 Tbs. ground flaxseeds per serving. High-fiber flax absorbs excess water in the gut for speedy excretion, and getting it in muffin form helped participants in one Canadian study become more regular. Simply enjoy one muffin each morning to help ensure all-day bloat and constipation control.

Natural Rx for stress

I recently started a new job that requires a lot of overtime. It's been only two weeks, but already I've missed my annual church picnic and two of my son's soccer games. To be honest, I've been stressed and exhausted since day one. Is there anything I can eat that will help me handle this crazy schedule?

You can meet the demands of your job without missing the things that are important to you by reaching for foods that are rich in vitamin B 6 . Nicknamed the antistress vitamin, B 6 plays a key role in producing serotonin and other neurotransmitters that create a sense of calm and confidence. Unfortunately, women are prone to having low levels (possibly due to high amounts of estrogen), so regularly restocking your stores is important. To effortlessly ease frazzled nerves, start your day with a spinach omelette and whole-wheat toast: Eggs, leafy greens and whole grains are all great sources of B 6 .

The A.M. trim-down secret

Recently my sister lost a lot of weight, and she swears all she did was cut out caffeine. Since I'm a real coffee addict, I'm thinking about trying it myself. But before I go through caffeine withdrawal, tell me: Is it really worth the effort?

Nixing a coffee habit can make it easier to slim down. That's because caffeine increases levels of insulin (the hormone behind blood sugar dips and carb cravings) and cortisol (a stress hormone that promotes fat storage). My advice? Sip Teeccino instead ($9 for 8.5 oz., at unikeyhealth.com), a healthy blend of herbs, grains, nuts and fruits.

Speeding weight loss effortlessly

I'm rarely thirsty, and even though I know drinking water is an effective way to lose weight, I just don't like it. And now I hear that you're actually supposed to down 11 glasses (not 8) a day. I'll never drink that much-is it really necessary?