Eat Your Way to Happy!

Stomach Discomfort

The Trigger: Too much fiber eaten too fast.

Get your recommended 21-25 grams a day and you can lower your cholesterol, improve digestion and increase weight loss. (Plus your doctor wold be so proud.) The new crop of high fiber yogurts, protein bars, drinks and even ice creams may seem like a priceless convenience when it comes to hitting that number. Unfortunately,  they can make you clutch your stomach in despair. They're packed with a type of fiber called inulin. In small amounts these products are fine, but it's all too easy to scarf down too much inulin too quickly, which can cause bloating, stomach cramping and gassiness.

The Fix: Slowly increase your consumption of fiber and getting it from whole foods like veggies, fruits, whole grains, and legumes will be kinder to your digestive system tan pumping your intake through artificial sources. 

Try these five great natural sources of fiber:

navy beans 19 g per cup

lentils 16 g per cup

artichokes 10 g per med choke

whole wheat spaghetti 6 g per cup

pears 5.5 g per med fruit

Low Energy

The Trigger: A high-fat meal

"There's a relationship between what you eat and alertness," says registered dietitian and busy mom Cassie Dimmick. "Research shows consuming fatty foods can leave you mentally fatigued." Your body has to work overtime to digest the food. And if you go carb crazy, your insulin levels increase, which causes drowsiness, she explains. That's why after Friday Pizza Night, you bring the family back home, plop down on the couch and watch Journey 2: The Mysterious Island with one eye shut.

The Fix: The ideal meal is a mix of fiber-rich carbs and moderate amounts of fat. For instance, on pizza night, eat one less slice and fill the rest of your plate with a big salad. Picking up fast food? Forgo the burger and fries and grab a turkey sub with a side of hummus and veggies (instead of baked chips). Or order a salad with lean protein, like salmon or chicken, and a bean-based soup or chili.

Already over-dined? Being active will get your blood pumping so you feel more alert and energized, says Melissa Paris, a certified personal trainer at Reebok Sports Club in New York City. Try these sneaky moves—all can be done while sitting:

Tone calves. Slide your feet out of your shoes, then point and flex feet to raise them off the floor. Do three sets of 10.

Stretch tight hips. Position right leg over left knee at a 90-degree angle; hold for 30 seconds. Switch legs.

Work abs. Engage ab muscles by drawing your belly button into your spine. Hold for 10 to 15 seconds; do three reps.

PMS

The Trigger: A calcium and magnesium deficiency

"Poor eating habits—like dining on the go—can put you at risk," says gynecologist Sara Gottfried, M.D., founder of the Gottfried Center for Integrative Medicine in Berkeley, California, and author of the forthcoming The Hormone Cure (Simon & Schuster). A lack of calcium leaves you more vulnerable to the unpleasant effects of premenstrual syndrome, like cramping and moodiness. Gottfried also notes that a woman in her mid-30s or 40s is more likely to have problems with bloating. Getting enough magnesium decreases that significantly, she says.

The Fix: Consume 1,200 mg of calcium daily. Studies show that this amount decreases PMS symptoms by 50%. Skim milk, sesame seeds and dark leafy greens are all good sources of calcium. Up your magnesium intake by eating foods rich in it such as lentils and pumpkin seeds.

Another way to put a stop to PMS? "Research shows deep breathing helps to balance hormones," Gottfried says. When you're in the car or sitting in a high-backed chair, push your head into the headrest so your spine is straight. Breathe in for five seconds and exhale for five seconds. Repeat until the stress melts away.

WEIGHT GAIN

The Trigger: Sugar's the one you know. MSG is the one you don't.

"Monosodium glutamate is still frequently added to soups, processed meats and fast food," says Ashley Koff, R.D., author of Mom Energy (Hay House). "It's often hidden under other names, such as autolyzed yeast and hydrolyzed protein." The FDA says it's safe, but research shows that people who consume high amounts of the flavor enhancer are nearly three times more likely to be overweight than non-users. It may be that MSG interrupts appetite regulation, causing you to overeat.

The Fix: Ask if your favorite delivery dishes contain MSG, or cook up fast substitutes like this single-pan stir-fry from Philadelphia-based personal chef and registered dietitian Katie Cavuto Boyle.

Rainbow Stir-Fry

Makes: 4 servings

Prep: 10 minutes

Cook: 15 minutes

1 package (8 ounces) brown rice noodles

1 tablespoon vegetable oil

1 pound boneless, skinless chicken breasts, sliced into 1/2-inch pieces

4 cups assorted raw vegetables, such as broccoli, carrots and snow peas, cut into bite-size pieces

1/4 cup San-J Szechuan Sauce stir-fry sauce

1. Cover rice noodles with cold water and soak for 15 minutes.
2. In a sauté pan, heat vegetable oil over medium-high heat. Sauté chicken until cooked through, about 5 minutes.
3. Add vegetables and sauté for 3 minutes until tender.
4. Drain noodles, add to pan with sauce and toss to combine.

Per Serving: 408 cal; 7g fat (2g sat); 24g pro; 61g carb; 8g fiber; 618mg sodium; 45mg chol

Mood Swings

The Trigger: A low-carb diet

If you've been doing the jean dance just to tug your denims over your hips, you may have decided to declare carbs public enemy number one. Unfortunately, swapping the brad on your turkey sandwich for lettuce and only being able to watch your family enjoy pasta primavera can make you irritable. When researchers pitted a low-carb diet against a low-fat one, they found both meal plans helped participants lose a similar amount of weight. But the low-carbers reported more anger, confusion, and depression. One possible reason: "without carbs or happy hormone, serotonin, takes a dip and we experience cravings, depression, and sleep disruption," says Natasha Turner, ND., a naturopathic doctor and author of The Carb Sensitivity Program (Rodale Books).

The Fix: You don't have to be a carbophobe to trim down. Studies link a diet rich in whole grains with a smaller waist circumference. The key, says Turner, is to choose carbs that don't cause drastic jumps in insulin levels, which not only spark fat storage but also add to blood sugar spikes and dips that drag down your mood. 

Three carb options that help keep you on the sunny (and slim) side : Quinoa, Rye, and Millet. 

Headaches

The Trigger: a food sensitivity

While you're tracking down a pain killer, think about what you've eaten. Products such as deli meats, aged cheeses (like blue and sharp cheddar) and wine contain compounds that can set off headaches or migraines up to an hour later. "If you're sensitive to them, exposure to certain chemicals in foods can cause your nervous system to fire off pain signals, making your head throb," says Gary Kaplan, D.O., medical director at The Kaplan Center for Integrative Medicine in McLean, Virginia. 

The Fix:

ID the cause by jotting down what you ate before getting a headache or migraine. Need help dealing with the pain? Kaplan recommends practicing relaxation exercises. Try using one of these apps to get into a calm state of mind.

iBiofeedback (itunes.com, $1.99) employs stress-relieving, pain-neutralizing techniques to lower your heart rate and help you relax quickly. 

Breathe2Relax (itunes.com and play.google.com, Free) guides you through deep-breathing exercises to ease tension and stabilize mood in a flash.

Brain Wave Headache Relief  (itunes.com, $.99) offers soothing tones and nature sounds to stimulate anxiety-busting and relaxing brain wave frequencies.

Originally published in the August 2012 issue of Family Circle magazine.