Write an article based on this "Avoid white flour, sugar, and processed foods. Try a  Mediterranean-style diet. You can also place an ice pack on your lower abdomen to make your period lighter. Eat food high in potassium. Increase and maintain your intake of other essential nutrients. Exercise regularly."
article: These foods apparently exacerbate the symptoms of PMS and cause difficult periods. While it's not proven that avoiding sugar and carbs actually shortens your periods, it can help reduce bloating and cramps, and many people report having lighter periods when they pay more attention to their diet. Ice cream and potato chips might be exactly what you're craving when your period comes, but you'll really feel a difference if you can avoid them!  White bread, pasta, crackers, pretzels, chips, cookies, cake, and other pastries and sugary confections are on the list of foods to avoid. Swap them out for fruit and natural sweeteners like agave or honey. Avoiding these foods all month long is your best bet for managing your period. If you feel like you can't live without a few scoops of chocolate ice cream to conquer your PMS, you'll still get the benefits of eating healthy in the weeks before your period. Some people have found that basing their diet on fruits and vegetables, whole grains, fish and lean meat has a big effect on their monthly flow. The Mediterranean diet is low in sodium, saturated fat, and processed carbs, all of which cause the body to retain water and bloat up, so eating this way should help with other PMS issues as well. Eat mostly fruits and vegetables, beans and other legumes, olive oil, and whole grains like quinoa and farro. Eat dairy products, eggs and meat in moderation. Having low levels of potassium in your body can lead to irregular, heavy periods, in addition to more painful cramping and other symptoms. During your entire cycle, and especially in the weeks (all three of them if you wish) leading up to your period, choose foods packed with potassium to help regulate your flow.  Bananas, sweet potatoes, lentils, yogurt, salmon, and raisins are all high in potassium.  Boiling foods may deplete the potassium in some foods. Steam or bake potassium-rich foods to get the full benefits, or, if possible, eat them raw. You could, if you really feel that potassium is helpful, try a dietary supplement. Foods rich in essential fatty acids, calcium, magnesium, zinc, and vitamins B, C, and E are ideal for menstrual health. In particular, focus on strengthening the blood vessel walls, with vitamin C, flavonoids, and iron being top of your list of must-haves. Iron is also important for restoring iron lost from excessive blood loss. Getting regular moderate exercise can help keep your periods regular and lighten them up, apparently. Regular exercise keeps your body healthy and your weight steady, so you're less likely to experience the body fat fluctuations that lead to irregular and heavy periods.  Some people report that light exercises like swimming, jogging, and power walking make their periods lighter and shorter. Aim to exercise for about 30 minutes 5 - 6 times per week. The type of intense exercise you'd get when training for a marathon or another sporting event can actually cause your periods to stop altogether. It causes your estrogen levels to drop, since you lose so much fat that your body wouldn't be able to maintain a pregnancy.

Write an article based on this "Make a sweet potato hash. Eat legumes. Look for low-carb bread. Include plenty of fruits and vegetables."
article: Just because your diet doesn't allow potatoes doesn't mean you have to give up hash browns. Sweet potatoes are an excellent source of fiber and can be sliced or diced into a hash with eggs and ham or sausage. If you're vegan, add leafy greens, legumes, and tofu to your hash for even more fiber. If you're on a grain-free or gluten-free diet, legumes are an excellent way to get more fiber at breakfast. American diets in particular often overlook beans at breakfast, but in other cultures beans are a breakfast staple.  For example, you might mix beans, along with tomatoes, onions, and peppers, into an omelette. You also might try beans or lentils on toast. Sprinkle with garlic and drizzle with olive oil. If you are on a low-carb diet, such as the Atkins diet, you probably don't eat very many grains. However, there are plenty of companies that make special low-carb bread that you can still use for your morning toast and get plenty of fiber. Oats are naturally low-carb, so you might want to look for an oat bread, or a multi-grain bread that includes oats. Particularly if you're on a grain-free Paleo diet, getting enough fiber may at first seem difficult. However, there are plenty of fruits and vegetables that can easily provide the fiber you need for a healthy, balanced diet. Getting fiber from fruits and vegetables also is essential if you are on a gluten-free diet, since many grains are going to be off limits for you.

Write an article based on this "Write a weekly meal plan. Enjoy healthy foods at restaurants. Let yourself cheat occasionally. Drink alcohol in moderation—or not at all."
article:
Having a meal plan can keep your healthy habits on track. It can also help you avoid unhealthy behaviors. As you deal with the emotional and physical impact of your breakup, compose a meal plan each week to ensure that you continue your healthy eating habits.  Prepare as many of your own meals as possible to avoid triggers such as rich pastas or booze. Review your meal plan to ensure each meal has a variety of vitamins and nutrients. Start your day with a healthy breakfast. Pack your lunch or pick out a dish from an online menu before you go to a restaurant. Include restaurant meals, exercise, rest and other activities such as seeing friends on your plan. These can help you feel better in addition to maintaining your healthy eating habits.  Be aware of places you may be more likely to indulge and stress-related food cravings.  Avoid putting these in your meal plan to keep you on track. Visiting with friends can often soothe the blow of a breakup. Many people get together with friends for meals at restaurants. You also may simply not feel like cooking. If you are going to a restaurant, it can derail your otherwise healthy habits. Consciously staying away from certain foods at restaurants can help maintain your good eating habits.  Steer clear of unhealthy offerings such as breadbaskets, buffets, dishes in heavy sauces, and fried foods. Choose healthy options such as salads, steamed vegetables, lean steaks, and fish. Select fruit for dessert or share a piece of fruit pie or cake with a friend. Some days you may just feel like giving in to your food cravings. No person is perfect and sometimes it's ok to indulge yourself. Allowing yourself an occasional cheat day won't set you off track and may help you maintain your healthy diet in the longer term.  Incorporate a cheat day or two into your weekly meal plan. You may want your cheat day to be when you're spending time with friends or don't have any plans and can stay at home and eat to your heart's content. Eat whatever you want on your cheat day without guilt or worry. This may help you feel better about your breakup or drown out bad feelings you're having. Alcohol can alter feelings and perception. You may reach to booze to drown out the feelings you have after a breakup. However, alcohol is a depressant and may actually make you feel worse. In addition, it can derail your healthy eating habits because it lowers your inhibitions and ability to metabolize food properly.  Have no more than one drink per day if you are a woman and two if you are a man.  Stick to low calorie drinks such as wine spritzer or light beer. Steer clear of calorie bombs such as mixed cocktails.