Experiencing cramping? Bloating? All around discomfort? Instead of popping that Midol try these all natural remedies and eat these foods:

1. Beans and peas: high in fiber they reduce the symptoms of cramps
2. Eat a healthy breakfast: those who skip breakfast tend to have more severe PMS bloating symptoms than those who don't
3. Green vegetables: high in calcium, magnesium, and potassium they help relieve and prevent cramping and reduce irritability 
4. Dark green vegetables: help to prevent excess bleeding
5. Take 500 mg of calcium each day or eat foods high in calcium like eggs, broccoli, and milk
6. Pineapple: one of the richest manganese foods and high in bromelain it will help prevent cramping and increase menstrual flow leading to decreased menstrual discomfort 
7. Fish Oil: helps 
8. Tea: another source of manganese, avoid tea with caffeine which can lead to discomfort. Ginger tea helps with nausea and bloating and chamomile can relieve anxiety and irritability 
9. Water: drink a lot of water, it will help to alleviate cramps
10. Cut down on the salt, it will decrease bloating
11. Whole Grains: will help to combat fatigue, tension, and menstrual discomfort
12. Avoid caffeine and alcohol, they will worsen cramps and bloating
13. Dark chocolate: eat some dark chocolate with 60 percent or higher cacao bean, during your period will help sooth cravings and boost your mood
14. Vitamin E can help eliminate some PMS symptoms so try some avocado or egg yolk
15. Vitamin C during your period is especially important to prevent iron-deficient anemia , try citrus fruits, bell peppers or melons
16. Avoid refined sugars in chocolate or candy bars, while we often gravitate towards these items during our periods, they will actually leave you cranky

Ladies and gents its the Sunday night of a great week. We've all made healthy food choices we're proud of, worked out, and kept up our motivated and positive attitudes when we had a slip or felt down. With that being said we all not only deserve a pat on the back, but to treat ourselves to something indulgent and delectable. It is important to indulge your cravings, in moderation of course. In fact, feeling deprived can actually trigger overeating and often when foods feel off limits you just want them more - eeek.

So have some dark chocolate! Something with 60% cocoa is healthiest, but I must say my favorite little indulgence is Jell-O Dark Chocolate Mousse Temptations at only 60 calories a piece.

And just to reassure that you're making the right decisions here are the health benefits of dark chocolate:

1. Reduces cholesterol 
2. Lowers blood pressure
3. Improves blood flow
4. Reduces stress
5. Elevates serotonin levels - they make you happy
6. Strengthens the immune system
7. Lowers diabetes risks
8. Contains those magical antioxidants
9. Linked to improved cognitive functioning
10. Fights aging

Drinking milk with dark chocolate negates its health benefits by interfering the absorption of antioxidants (AHHH) so avoid combining the two.

And just remember that dark chocolate can still be high in calories and fat so moderation is KEY.