food Archives - Menopause Network

Nutritional Guide for Women Over 40: The Essentials for a Healthier You

Lynne on October 3, 2024

As you hit your 40s, your body starts changing in ways that can feel a bit unexpected. Slowing metabolism, hormonal shifts, and the early stages of perimenopause can make it tricky to keep up with what your body needs. But here’s the good news: with a few smart dietary choices, you can feel your best and keep things running smoothly. This guide is all about giving you the tools to support your health with essential nutrients and dietary tweaks that fit the way your body works now.

Changing Nutritional Needs After 40

Metabolism Slows Down

You might notice that maintaining your usual weight is getting harder. Thanks to reduced muscle mass and hormonal changes, your metabolism naturally slows down as you age. This means that your body isn’t burning calories as efficiently as it used to. But don’t worry—it’s not about eating less, it’s about eating smarter. By focusing on nutrient-dense foods, you can keep your metabolism humming along.

Bone Density Declines

As estrogen levels drop, especially during perimenopause and menopause, bone density tends to decrease, raising the risk of osteoporosis. It’s time to make bone health a priority by focusing on foods rich in calcium and vitamin D, and ensuring your diet supports strong bones.

Hormonal Fluctuations

Welcome to the world of hot flashes, mood swings, and sleepless nights! Hormonal fluctuations are part of the journey through perimenopause and menopause, and they can make it tough to stay on top of your health. The good news is, the right nutrients can help balance these changes and ease some of the discomfort.

Essential Nutrients for Women Over 40

1. Calcium and Vitamin D

Your bones are calling, and they need a boost! Calcium and vitamin D work together to support bone health and reduce the risk of osteoporosis. As your body’s ability to absorb these nutrients decreases with age, it’s crucial to prioritize them.

Sources of Calcium: Dairy products, fortified plant-based milks, leafy greens like kale, almonds. Sources of Vitamin D: Fatty fish (salmon, mackerel), fortified foods, and getting out in the sunlight.

2. Protein

Protein isn’t just for athletes—it’s key to maintaining muscle mass and supporting your metabolism, which is extra important when you’re over 40. Protein also aids in tissue repair, helping you recover better from workouts or everyday activity.

Best Protein Sources: Lean meats, poultry, fish, eggs, legumes, tofu, and low-fat dairy products.

3. Fiber

Fiber is your digestive system’s best friend. It not only helps keep things moving smoothly, but it also helps regulate blood sugar levels and supports heart health—two major areas to keep an eye on as you age.

Fiber-Rich Foods: Whole grains, fruits, vegetables, legumes, nuts, and seeds.

4. Omega-3 Fatty Acids

Omega-3s are like a superhero for your heart and brain, helping to reduce inflammation and keeping both your heart and brain in tip-top shape. Plus, they can support joint health, which is a bonus as your body gets a bit creakier.

Top Omega-3 Sources: Fatty fish like salmon and sardines, flaxseeds, chia seeds, and walnuts.

5. B Vitamins

If you’re feeling sluggish or foggy, it might be time to boost your B vitamins. These vitamins are crucial for energy production, brain function, and cell metabolism, helping you feel more energized throughout the day.

Where to Get Them: Whole grains, eggs, dairy products, leafy greens, and legumes.

6. Antioxidants

Antioxidants are your body’s defense against oxidative stress, which can lead to cell damage and chronic diseases. Think of them as your internal “clean-up crew,” helping to keep your cells healthy and vibrant.

Antioxidant Powerhouses: Berries, dark chocolate, pecans, artichokes, and kidney beans.

Dietary Recommendations for Women Over 40

What to Include

Dairy or Fortified Alternatives: Opt for calcium- and vitamin D-rich options to keep your bones strong.
Lean Proteins: Chicken, turkey, plant-based proteins—whatever you prefer, just make sure you’re getting enough to maintain muscle.
Whole Grains: Brown rice, quinoa, and whole wheat bread will help you feel fuller longer and support digestive health.
Fruits and Vegetables: Variety is key! Go for a rainbow of colors to maximize your nutrient intake.
Healthy Fats: Olive oil, avocados, and nuts offer heart-healthy fats that also keep your skin glowing.

What to Limit

Saturated and Trans Fats: Found in fried foods and processed snacks, these fats can contribute to heart disease.
Added Sugars: Watch out for sugary drinks, candies, and desserts. They can cause energy crashes and weight gain.
Sodium: Too much salt can raise blood pressure, so aim to reduce processed and packaged foods.

Hydration: Stay Hydrated, Stay Healthy

Adequate hydration is crucial for your body’s digestion, nutrient absorption, and even skin health. Aim for at least 8 glasses of water daily, and adjust based on your activity level and climate. Dehydration can sneak up on you faster as you age, so keeping a water bottle handy is a smart move.

Lifestyle Considerations

Regular Physical Activity

Staying active helps keep your metabolism going, maintains muscle mass, and boosts your mood. Whether it’s walking, dancing, or strength training, movement is a must. Aim for strength training twice a week, 150 minutes of moderate cardio, or 75 minutes of vigorous activity per week, and mix in flexibility exercises like yoga or Pilates for balance and mobility.

Regular Health Screenings

Your 40s are the time to stay on top of health screenings. Early detection of issues like high cholesterol, hypertension, and diabetes can make all the difference in long-term health. Schedule a visit with your healthcare provider to figure out what tests you need and how often.

Tips for Success

Meal Planning: Planning ahead makes it easier to stick to healthy choices, especially on busy days.

Take the first step towards a more vibrant and balanced menopause experience.

Embrace the change with confidence and care with our “7-Day Menopause-Friendly Meal Plan + Shopping List.”

Download our 7-Day Menopause-Friendly Meal Plan + Shopping List

DOWNLOAD NOW

Mindful Eating: Pay attention to what you’re eating and how much—mindful eating helps prevent overeating.
Limit Alcohol: Enjoy in moderation. Too much alcohol can interfere with your hormones and bone health.
Manage Stress: Incorporate relaxation techniques like meditation, deep breathing, or just taking a few minutes to unwind.

Takeaway: Thriving in Your 40s and Beyond

Eating well after 40 is all about giving your body what it needs to function at its best. By focusing on essential nutrients, staying active, and making mindful lifestyle choices, you can thrive through this phase of life and feel more energized, strong, and vibrant. It’s all about balance, and with a little planning, you’ve got this!

Healthy Lunch Ideas for Busy Women: Quick, Nutritious, and Hormone-Friendly

Lynne on September 20, 2024

Eating a healthy lunch is one of the simplest ways to support your well-being, especially if you’re a busy woman navigating the whirlwind of daily life and hormonal changes. When time is tight, it’s tempting to grab whatever’s convenient, but fueling your body with nutritious, hormone-friendly meals can have a huge impact on your energy, mood, and overall health.

For women, particularly those going through perimenopause or menopause, the right lunch can do wonders. Meals rich in lean protein, healthy fats, fiber, and essential nutrients like calcium and magnesium help balance blood sugar, boost metabolism, and reduce the risk of energy crashes. Plus, choosing the right foods can help stabilize mood swings, reduce bloating, and even support bone health.

Best of all, these hormone-friendly lunches don’t have to be complicated. By incorporating easy-to-prepare ingredients like quinoa, leafy greens, healthy fats from avocado or nuts, and lean proteins like salmon or turkey, you can create meals that are both delicious and nourishing in just minutes. Taking the time to prepare a thoughtful, balanced lunch is a small investment that pays off with long-lasting benefits—keeping you focused, energized, and feeling your best throughout the day.

So, here are some healthy lunch ideas that will keep you full, focused, and feeling your best.

1. Quinoa Salad with Grilled Veggies and Avocado

Quinoa is packed with protein and fiber, making it a fantastic base for a satisfying lunch. Toss it with some grilled veggies (think zucchini, bell peppers, and red onions), add avocado for a healthy dose of fats, and drizzle with olive oil and lemon juice. This combo will give you long-lasting energy and keep blood sugar levels in check, which can help manage those mid-afternoon slumps.

Why it’s great for menopause: Quinoa is a complete protein, meaning it provides all essential amino acids, and the healthy fats from avocado support hormone balance.

2. Spinach and Salmon Wrap

Grab a whole-grain tortilla and layer it with fresh spinach, a small fillet of baked salmon, and a light drizzle of Greek yogurt mixed with lemon juice. You can add a sprinkle of flaxseeds for an extra boost of omega-3s. Roll it up and you’ve got a satisfying, brain-boosting lunch ready to go.

Why it’s great for menopause: Omega-3-rich salmon helps reduce inflammation and may improve mood, which is a big plus when you’re dealing with menopause-related brain fog or mood swings.

3. Chickpea and Kale Stir-fry

If you have some leftover cooked chickpeas, toss them in a pan with olive oil, garlic, and kale. Sauté until the kale wilts and the chickpeas are golden and slightly crispy. Season with a pinch of salt and pepper, and you’ve got a fiber-filled lunch that will leave you feeling satisfied without feeling stuffed.

Why it’s great for menopause: Kale is a calcium powerhouse, essential for bone health, while chickpeas provide plant-based protein and help with digestion, supporting overall gut health.

4. Greek Yogurt Bowl with Nuts and Berries

If you’re in a rush but need something nutritious, a Greek yogurt bowl is a quick fix. Top it with antioxidant-rich berries like blueberries or raspberries, sprinkle with walnuts or almonds for added crunch, and drizzle a bit of honey if you need a touch of sweetness. This bowl is full of calcium, protein, and healthy fats that will keep you energized through the afternoon.

Why it’s great for menopause: Greek yogurt is rich in calcium and probiotics, which support bone health and gut health—two areas that menopausal women need to focus on.

5. Turkey and Hummus Lettuce Wraps

If you’re looking for a low-carb option, lettuce wraps are a great alternative to sandwiches. Layer crunchy romaine lettuce with slices of lean turkey breast, spread a little hummus, and roll it up. Add a side of baby carrots or cucumber slices for an extra crunchy bite.

Why it’s great for menopause: Lean turkey is a great source of protein that can help stabilize blood sugar, while hummus made from chickpeas provides fiber and healthy fats, helping you feel fuller longer.

6. Miso Soup with Tofu and Seaweed

This one’s a bit out-of-the-box but so nourishing! Miso soup is rich in probiotics, and adding tofu gives you a plant-based protein boost. Seaweed is loaded with iodine, which supports thyroid function—something menopausal women often need to pay attention to. If you can prep the miso broth ahead of time, you can reheat it and toss in your tofu and seaweed for a warm, comforting lunch.

Why it’s great for menopause: Miso’s probiotics support gut health, which can affect everything from digestion to mood regulation, both of which can be sensitive during menopause.

7. Egg Salad with Whole Grain Crackers

Mix hard-boiled eggs with a little Greek yogurt, mustard, and your favorite spices (like dill or paprika). Serve it with some whole-grain crackers or use it as a filling for lettuce wraps. It’s simple, protein-packed, and perfect for when you need something quick but nutritious.

Why it’s great for menopause: Eggs are rich in protein and B vitamins, which help with energy levels and brain function, while whole grains provide fiber that keeps you feeling full.

A Few Quick Tips for Meal Prep:

Keep it simple: Stick to meals that can be prepped in under 15 minutes or use leftovers to create new dishes.
Batch cooking: Cook grains like quinoa or brown rice in bulk so you can throw together a lunch without the hassle.
Stay hydrated: Don’t forget to drink water throughout the day. Staying hydrated helps with menopausal symptoms like hot flashes and fatigue.

Final Thoughts:

Finding the right balance between convenience and nutrition is key during menopause, especially when life is hectic. These lunches not only support hormone balance but also keep your energy levels steady and your mind sharp. Remember, a little planning can go a long way—so you don’t have to sacrifice your health for a busy schedule!

Zinc: The Essential Nutrient for a More Comfortable Menopause

Lynne on August 21, 2024

When it comes to nutrients that support our health, zinc doesn’t always get the spotlight—but it should! This mighty mineral plays a crucial role in keeping our bodies running smoothly, especially as we age. For women navigating the twists and turns of perimenopause or menopause, zinc might just be the hero you didn’t know you needed. Let’s dive into why zinc deserves a front row seat in your health routine.

What is Zinc?

Zinc is an essential trace mineral, meaning our bodies need it in small amounts, but its impact is anything but small. From supporting your immune system to keeping your skin glowing, zinc is involved in numerous bodily functions. It’s a multitasker—working behind the scenes to help with everything from wound healing to hormone regulation.

Why is Zinc Important?

As we age, our bodies go through various changes, and zinc becomes even more vital. Here’s a quick look at what zinc does:

Immune System Support: Zinc is like the bodyguard for your immune system, helping to fend off invaders and keep you healthy. As immune function naturally declines with age, getting enough zinc can help keep your defenses strong.
Skin Health: Worried about wrinkles or dry skin? Zinc plays a key role in collagen synthesis and skin repair, making it a go-to for maintaining healthy, vibrant skin.
Reproductive Health: Zinc is crucial for hormone balance, which is especially important during perimenopause and menopause when hormones are in flux. It supports everything from menstrual health to libido.
Cognitive Function: Brain fog, anyone? Zinc supports cognitive function, helping to keep your mind sharp as you age.
Bone Health: As women age, bone density can decrease, leading to conditions like osteoporosis. Zinc supports bone formation and strength, making it a key player in maintaining strong bones.
Metabolism: Zinc is involved in over 300 enzymatic reactions in the body, including those that regulate metabolism. Keeping your zinc levels up can help manage weight and energy levels.

Signs of Zinc Deficiency

Unfortunately, many people don’t get enough zinc, especially as they age. Here are some signs that you might be running low on this crucial mineral:

Common Symptoms: Loss of appetite, hair loss, delayed wound healing, and frequent infections.
Less Common Symptoms: Diarrhea, impaired taste or smell, and even mood swings.

If any of these symptoms sound familiar, it might be time to check your zinc levels.

Zinc-Rich Foods

Luckily, zinc is found in a variety of delicious foods! Here’s a list of zinc-rich foods to help you keep your levels up:

Oysters: The ultimate zinc powerhouse.
Meat: Beef, pork, and chicken are excellent sources.
Legumes: Lentils, chickpeas, and beans are great plant-based options.
Whole Grains: Quinoa, brown rice, and oats provide a decent zinc boost.
Nuts and Seeds: Pumpkin seeds, cashews, and almonds are snackable sources of zinc.

Tips for Incorporating Zinc-Rich Foods into Your Diet

Add a handful of nuts to your salad or yogurt.
Swap your usual grain for quinoa at dinner.
Include a serving of lean meat in your meals.
Enjoy a seafood night with oysters or shrimp.

Zinc Supplements

Sometimes, even a balanced diet might not be enough, especially if you’re dealing with specific health issues or dietary restrictions. That’s where supplements come in.

When to Consider Zinc Supplements

If you’re noticing symptoms of deficiency or if you have dietary restrictions (like being vegetarian), a supplement might be necessary. However, it’s always best to talk to a healthcare professional before starting any new supplement.

Types of Zinc Supplements

Zinc Gluconate: Often found in lozenges, it’s great for immune support.
Zinc Picolinate: Known for better absorption, making it a popular choice.
Zinc Oxide: Common in multivitamins and skincare products.

Potential Side Effects and Precautions

Too much of a good thing can be bad—taking too much zinc can lead to nausea, headaches, and even interfere with the absorption of other minerals like copper. Stick to the recommended dose and consult your doctor if you’re unsure.

Zinc and Other Nutrients

Zinc doesn’t work alone; it interacts with other nutrients like copper and iron. High levels of zinc can reduce copper absorption, so it’s essential to maintain a balance. Many supplements are formulated to include copper alongside zinc to prevent imbalances.

Takeaway

Zinc might not always be the star of the show, but it’s undoubtedly a key player in maintaining your health, especially as you navigate the changes of perimenopause and menopause. From boosting your immune system to supporting healthy skin and bones, zinc does it all. So, make sure you’re getting enough—whether through food or supplements—and don’t hesitate to consult with a healthcare professional for personalized advice. Your body will thank you!

Creamy Sweet Potato and Broccoli Soup

Lynne on August 2, 2024

Creamy Sweet Potato and Broccoli Soup Recipe

Abby

This creamy sweet potato and broccoli soup is perfect for easing menopause symptoms. It is rich in vitamins, minerals, and antioxidants that help support overall health and alleviate menopause discomforts. The soup features sweet potatoes, known for their high fiber and beta-carotene content, and broccoli, which is loaded with vitamins C and K.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 30

Course Appetizer, Side Dish

Cuisine American

Servings 4 servings

Calories 210 kcal

Equipment

1 pot large
1 Blender
1 Cutting board
1 Knife
1 peeler
measuring cups
spoons

Ingredients

1 pc sweet potato medium, peeled and diced
1 pc large head of broccoli cut into florets
1 pc medium onion chopped
2 cloves garlic minced
4 cups vegetable broth
1 cup coconut milk or any cream/milk of choice
2 tablespoons olive oil
1 teaspoon salt
½ teaspoon black pepper
¼ teaspoon ground nutmeg
Fresh parsley chopped (for garnish)

Instructions

Prepare the Vegetables: Peel and dice the sweet potatoes. Cut the broccoli into florets. Chop the onion and mince the garlic.
Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
Cook the Vegetables: Add the diced sweet potatoes and broccoli florets to the pot. Stir to combine with the onion and garlic.
Add Broth and Simmer: Pour in the vegetable broth, ensuring the vegetables are covered. Bring to a boil, then reduce the heat and let it simmer until the sweet potatoes and broccoli are tender, about 20 minutes.
Blend the Soup: Using a blender or immersion blender, puree the soup until smooth and creamy. If using a blender, work in batches to avoid overfilling.
Add Creaminess: Return the pureed soup to the pot. Stir in the coconut milk (or cream/milk of choice), salt, pepper, and ground nutmeg. Simmer for an additional 5 minutes to heat through.
Adjust Seasoning: Taste the soup and adjust the seasoning if needed.
Serve: Ladle the soup into bowls. Garnish with fresh chopped parsley.

Notes

Nutritional Facts (per serving):

Calories: 210
Protein: 4g
Carbohydrates: 32g
Dietary Fiber: 6g
Sugars: 7g
Fat: 9g
Saturated Fat: 5g
Cholesterol: 0mg
Sodium: 620mg
Vitamin A: 400% DV
Vitamin C: 110% DV
Calcium: 10% DV
Iron: 10% DV

Nutritional Benefits:

Rich in Vitamins: Sweet potatoes are an excellent source of vitamin A, important for vision and immune function. Broccoli provides high levels of vitamin C, crucial for skin health and immunity.
High in Fiber: This soup provides a good amount of dietary fiber, which aids in digestion and can help maintain a healthy weight.
Healthy Fats: The use of olive oil and coconut milk introduces healthy fats that are beneficial for heart health.

Shopping List:

Sweet Potatoes: 2 medium (approximately 1 lb total)
Broccoli: 1 large head
Onion: 1 medium
Garlic: 2 cloves
Vegetable Broth: 4 cups (32 oz)
Coconut Milk: 1 cup (8 oz)
Olive Oil: 2 tablespoons
Salt: 1 teaspoon
Black Pepper: 1/2 teaspoon
Ground Nutmeg: 1/4 teaspoon
Fresh Parsley: 1 small bunch (for garnish)

Tips:

Consistency Adjustment: If the soup is too thick for your preference, add more vegetable broth or water until the desired consistency is reached.
Enhancing Flavor: For a richer flavor, you can roast the sweet potatoes and broccoli before adding them to the soup.
Using a Blender: When blending hot liquids, be sure to allow steam to escape to avoid pressure build-up that can cause spills or burns.

Storage:

Refrigeration: Store the soup in an airtight container in the refrigerator for up to 5 days.
Freezing: The soup can be frozen for up to 3 months. Let it cool completely before transferring to freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.

Customization:

Add Protein: For a protein boost, consider adding cooked chicken, tofu, or beans.
Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for a bit of heat.
Dairy Option: If you prefer, you can substitute the coconut milk with dairy milk or cream.

Keyword broccoli, Comfort food, recipe, sweet potato, vegetarian

What Science Says: Foods Menopausal Women Should Leave Off Their Plate

Lynne on April 2, 2024

Going through menopause? It’s a time of big changes, and what you eat can really make a difference in how you feel. Let’s check out the foods to avoid during menopause, according to the latest science, and don’t worry, I’ll suggest some tasty swaps too.

Kick High-Sugar Foods to the Curb

Here’s the deal: Those sugary treats? They’re not doing you any favors. Eating too much sugar can mess with your energy, mood, and even crank up those pesky hot flashes. Plus, it’s a shortcut to weight gain during a time when keeping weight off gets trickier.

Swap it out: Reach for fruits like berries or apples. They satisfy that sweet tooth and bring some much-needed nutrients and fiber to the party.

Say Bye to Processed and High-Fat Foods

What’s the scoop? Packaged snacks and foods loaded with bad fats can throw your hormones even more out of whack. They also pile on the risk for heart-related issues, which becomes a bigger deal during menopause.

Try this instead: Lean meats, legumes, and the good fats in avocados and nuts are your friends. They’re all about keeping you nourished without the unnecessary extras.

Cut Down on Caffeine

Why though? Caffeine can make it hard to catch those Zs and might even turn the heat up on hot flashes. Sleep is precious, especially now, so let’s not mess with it.

Go for: Herbal teas or chicory coffee. They’re calming, caffeine-free, and perfect for unwinding.

Ease Up on Alcohol

The gist: Alcohol can make menopause symptoms feel worse, mess with your sleep, and isn’t great for your bones. And with the risk of osteoporosis going up, it’s worth paying attention to your bone health.

What to sip instead: Sparkling water with a splash of fruit juice offers that fancy drink vibe without the alcohol. Plus, staying hydrated is key.

Less Spicy Food, Please

What to know: Love spicy food? It might not love you back during menopause, especially if you notice more hot flashes after a spicy meal.

Season with care: Fresh herbs and mild spices can add loads of flavor without the heat. Give them a try and see how you feel.

Wrapping It Up

Navigating what to eat during menopause doesn’t mean you’re stuck with bland food. It’s about making choices that help you feel your best. Remember, these tips are a starting point. Everyone’s different, so listen to your body and adjust as needed. And hey, chatting with a healthcare pro for tailored advice is always a smart move.

FAQs

Can changing my diet really help with menopause symptoms? Absolutely. Many women find that tweaking their diet can smooth out some of the menopause rollercoaster.

Should I consider supplements during menopause? Maybe, especially for things like calcium and vitamin D. But let’s leave that decision to you and your doc.

Craving junk food like crazy. What do I do? Try healthier swaps and keep portions in check. And remember, a little indulgence now and then is totally okay.

Quinoa and Kale Salad with Flaxseeds For Your Menopause Diet

Lynne on December 8, 2023

Embarking on a menopause diet journey can be transformative, especially when you incorporate nutrient-rich meals like the Quinoa and Kale Salad with Flaxseeds. This dish isn’t just a delight for your taste buds; it’s a powerhouse of ingredients that align perfectly with the nutritional needs of a menopause diet.

Menopause brings significant changes to a woman’s body, including altered metabolism and hormonal imbalances. It’s crucial to focus on foods that not only nourish but also help in managing these changes. The Quinoa and Kale Salad with Flaxseeds is a perfect example of how you can turn simple ingredients into a menopause diet staple.

Quinoa, the star of this salad, is a complete protein, packed with all nine essential amino acids. It’s also high in fiber, which is excellent for digestive health and can help in maintaining a healthy weight – a common concern during menopause. Kale, another key ingredient, is loaded with nutrients like calcium, crucial for bone health as estrogen levels drop. The addition of flaxseeds brings in omega-3 fatty acids, known for their anti-inflammatory properties and potential to alleviate menopause symptoms like hot flashes.

This salad isn’t just about what it contains; it’s also about what it lacks. Free from processed ingredients and high in natural, whole foods, it’s perfectly in sync with a menopause diet aimed at reducing processed and high-sugar foods. Every bite of this Quinoa and Kale Salad with Flaxseeds is a step towards balancing your menopause diet with deliciousness and nutrition.

Quinoa and Kale Salad with Flaxseeds

Main Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cups chopped kale
- 1/2 cup diced red bell pepper
- 1/4 cup chopped red onion
- 1/4 cup toasted almond slivers
- 2 tablespoons flaxseeds
- 1/4 cup dried cranberries
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey (or maple syrup for a vegan option)
- Salt and pepper to taste

Instructions:

Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Let it cool.
Prepare the Kale: While the quinoa is cooking, wash and chop the kale. To soften it, you can massage the kale with a little olive oil.
Toast the Almonds: In a dry skillet over medium heat, toast the almond slivers until they’re golden brown. Be careful to avoid burning them.
Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
Combine the Salad: In a large bowl, combine the cooled quinoa, kale, red bell pepper, red onion, toasted almonds, flaxseeds, and dried cranberries.
Add the Dressing: Pour the dressing over the salad and toss everything together until well mixed.
Serve: You can serve this salad immediately or let it sit in the refrigerator for an hour to allow the flavors to meld together.

Nutritional Benefits:

Quinoa: A great source of protein and fiber.
Kale: High in vitamins A, C, and K, and calcium.
Flaxseeds: Rich in omega-3 fatty acids and lignans, which can help in managing menopause symptoms.
Almonds: Provide healthy fats, fiber, and protein.
Cranberries: Add a hint of sweetness and are a good source of antioxidants.

Menopause often means dealing with a slower metabolism, weaker bones, and a higher chance of heart issues. Plus, it’s no secret that it can bring some pretty uncomfortable stuff like hot flashes and trouble sleeping.

Eating lots of fruits, veggies, whole grains, top-notch proteins, and dairy can really help ease those menopause symptoms. Including foods with calcium, phytoestrogens and good fats, like the omega-3s you get from fish, is also a smart move.

This recipe is not only nutritious but also versatile. You can add other ingredients like avocado, cucumber, or chickpeas for added nutrients and flavors. Remember, individual dietary needs can vary, so it’s always good to consult with a healthcare provider or dietitian when making significant changes to your diet.

Tip: It’s a good idea to cut back on the sweet stuff, those super processed carbs, booze, caffeine, and salty foods too. Tweaking your diet like this can really smooth out the bumps of this major life change.

Free Download: 4-Week Menopause Friendly Meal Plan

11 Anti-Inflammatory Foods to Combat Menopause Joint Pain

Lynne on November 18, 2023

Are you struggling with joint pain during menopause and looking for natural ways to ease the discomfort? Menopause joint pain is often due to the hormonal changes that affect inflammation levels in your body. But here’s some good news: your diet can play a crucial role in managing these symptoms.

This blog post explores 11 anti-inflammatory foods particularly effective in combating menopause joint pain. These foods are not only delicious but also packed with nutrients that can help reduce inflammation, providing a natural remedy for the discomfort you may be experiencing during menopause.

As we discover these anti-inflammatory powerhouses, you’ll learn not just about what these foods are, but also why they work. We’ll explore the science behind how certain foods can decrease inflammation and, in turn, alleviate joint pain associated with menopause. From everyday fruits and vegetables to some surprising items, you’ll discover a variety of options to incorporate into your diet.

But this post isn’t just a list of foods; it’s a guide to transforming your dietary habits to better support your body during menopause. We’ll provide practical tips on how to integrate these foods into your daily meals in a way that’s both enjoyable and beneficial. Whether you’re a seasoned cook or new to the kitchen, these suggestions will be easy to follow and implement.

By the end of this post, you’ll not only have a comprehensive list of foods to help manage your menopause joint pain but also the knowledge and tools to use them effectively. We promise that by incorporating these foods into your diet, you’ll be taking a big step towards reducing your joint pain and enhancing your overall well-being during menopause.

The Power of Anti-Inflammatory Foods

Some foods combat inflammation through various mechanisms, including inhibiting inflammatory enzymes, reducing oxidative stress, and decreasing the production of inflammatory cytokines. Integrating these foods into your diet can provide a natural way to alleviate menopause joint inflammation and promote overall health. Here’s a listicle of 11 anti-inflammatory foods that can help combat menopause joint pain.

Salmon. Rich in omega-3 fatty acids, salmon can significantly reduce inflammation. Omega-3s are known to decrease the production of molecules and substances linked to inflammation, like eicosanoids and cytokines.

Meal Idea: Grill or bake salmon fillets and serve with a side of quinoa and steamed vegetables.
Tip: Opt for wild-caught salmon when possible for higher omega-3 content.

Turmeric. Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties. It inhibits key molecules that play a role in inflammation, making it effective in reducing joint pain and swelling.

Meal Idea: Add turmeric to your morning smoothie or scrambled eggs for a flavor and health boost.
Tip: Combine turmeric with black pepper to enhance the absorption of curcumin.

Ginger. Similar to turmeric, ginger contains compounds like gingerol that have anti-inflammatory and antioxidant properties. These compounds can help reduce oxidative stress resulting from an imbalance in the production of harmful free radicals and the body’s ability to neutralize them.

Meal Idea: Grate fresh ginger into stir-fries, soups, or teas.
Tip: Ginger can be steeped in hot water for a soothing tea, which can be especially comforting in the evening.

Walnuts. Walnuts are another excellent source of omega-3 fatty acids. Regular consumption of walnuts can help lower the levels of inflammatory markers in the body.

Meal Idea: Sprinkle chopped walnuts over salads, oatmeal, or yogurt.
Tip: Toast walnuts lightly to enhance their flavor and texture.

Blueberries. These berries are loaded with antioxidants and phytonutrients that can reduce inflammation. The presence of compounds like anthocyanins in blueberries is known to decrease inflammatory markers.

Meal Idea: Add blueberries to your breakfast cereal, smoothies, or enjoy them as a snack.
Tip: Frozen blueberries are just as nutritious as fresh and can be a more affordable option.

Spinach. Rich in antioxidants and phytonutrients, spinach can help reduce inflammation. The high levels of vitamins and minerals also play a crucial role in maintaining joint health.

Meal Idea: Incorporate spinach into salads, omelets, or smoothies.
Tip: Spinach wilts easily, making it a great addition to warm dishes at the last minute.

Olive Oil: Extra-virgin olive oil contains oleocanthal, which has properties similar to non-steroidal anti-inflammatory drugs. It works by inhibiting enzymes involved in inflammation, similar to how ibuprofen works.

Meal Idea: Use extra-virgin olive oil as a dressing for salads or a dip for bread.
Tip: Store olive oil in a cool, dark place to maintain its quality and health benefits.

Avocado: Avocados are packed with monounsaturated fats, which are known to reduce inflammation in the body. They also contain compounds that may reduce the risk of joint damage seen in early osteoarthritis.

Meal Idea: Mash avocado on toast, add slices to sandwiches, or mix into salads.
Tip: Combine avocado with lemon or lime juice to prevent browning and enhance flavor.

Cherries: Cherries, especially tart cherries, are rich in antioxidants and anti-inflammatory compounds. Studies have shown that they can help reduce symptoms of arthritis and muscle pain.

Meal Idea: Add cherries to yogurt, oatmeal, or enjoy them fresh as a snack.
Tip: Tart cherry juice can be a convenient way to get the benefits of cherries.

Broccoli: This vegetable is high in sulforaphane, an antioxidant that reduces levels of cytokines, which are compounds known to cause inflammation.

Meal Idea: Steam, roast, or stir-fry broccoli to accompany your main dish.
Tip: Pair broccoli with flavorful spices or a sprinkle of cheese to enhance its taste.

Green Tea: Green tea is rich in polyphenols and antioxidants. Epigallocatechin-3-gallate (EGCG), a compound in green tea, is known to be anti-inflammatory and helps to reduce certain inflammatory responses in the body.

Meal Idea: Replace your morning coffee with a cup of green tea, or have it in the afternoon as a refreshing beverage.
Tip: Brew green tea with lemon to add flavor and increase the absorption of antioxidants.

Do not forget that the key is to incorporate these foods into your diet in a way that you enjoy. This not only makes it more likely that you’ll stick to these dietary changes but also ensures that your journey towards managing menopause joint pain is a flavorful and enjoyable one.

Additionally, we’ve created a complimentary ebook featuring easy-to-follow recipes for four weeks, tailored specifically to support women during menopause. Download it, use it, print it out, and feel free to share it with others – it’s yours to utilize as you navigate this phase!

13 Key Nutrients to Consider When Meal Planning for Menopausal Women

Lynne on October 6, 2023

Meal planning for menopausal women should focus on providing essential nutrients that can help alleviate some of the symptoms and health concerns associated with menopause.

Key nutrients to consider include:

Calcium: Calcium is crucial for bone health, and menopausal women are at an increased risk of osteoporosis due to declining estrogen levels. Ensure an adequate intake of dairy products, fortified plant-based milk, leafy greens, and calcium supplements if necessary.
Vitamin D: Vitamin D is necessary for calcium absorption and bone health. Exposure to sunlight and dietary sources like fatty fish, fortified dairy or plant-based milk, and supplements can help maintain adequate levels.
Magnesium: Magnesium plays a role in bone health, muscle function, and sleep regulation. Good sources include nuts, seeds, whole grains, and leafy greens.
Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and can help manage menopausal symptoms like joint pain and mood swings. Fatty fish, flaxseeds, chia seeds, and walnuts are excellent sources.
Fiber: Fiber helps with digestion, weight management, and heart health. Whole grains, fruits, vegetables, and legumes are rich in fiber and can help manage weight, which can be a concern during menopause.
Phytoestrogens: These plant compounds can help mimic the effects of estrogen in the body and may alleviate some menopausal symptoms. Soy products, flaxseeds, and whole grains are good sources of phytoestrogens.
B vitamins: B vitamins, particularly B6 and B12, are essential for mood regulation and energy production. Include lean meats, fish, poultry, dairy products, fortified foods, and leafy greens in the diet.
Iron: Iron needs decrease after menopause, but it’s still important to maintain healthy levels to prevent anemia. Include lean red meat, poultry, beans, and fortified cereals in the diet.
Potassium: Potassium is important for heart health and may help reduce the risk of high blood pressure during menopause. Include bananas, oranges, potatoes, and leafy greens in the diet.
Antioxidants: Antioxidants like vitamins C and E can help combat oxidative stress associated with aging and menopause. Include citrus fruits, berries, nuts, and seeds in the diet.
Water: Staying hydrated is crucial, especially during menopause, as it can help alleviate hot flashes and maintain overall health.
Probiotics: Probiotics may help with digestive issues that can occur during menopause. Yogurt, kefir, and fermented foods are good sources of probiotics.
Phytonutrients: These are compounds found in colorful fruits and vegetables that have various health benefits. Aim for a variety of colorful produce to ensure a wide range of phytonutrients in the diet.

Always consider individual dietary preferences and any specific health concerns or conditions when meal planning for menopausal clients. It’s also a good idea for them to consult with a healthcare provider or registered dietitian for personalized guidance and recommendations.

These 10 Foods Can Help Ease Menopause Symptoms

Lynne on September 18, 2023

Fortunately for us women, there are certain foods that can help alleviate menopause symptoms by providing the body with phytoestrogens, compounds that can mimic the effects of estrogen in the body. Here, we explore ten foods that are rich in phytoestrogens and other beneficial nutrients that can help ease menopause symptoms:

Soy Products
- Tofu: Made from soybean curds, it is a great source of phytoestrogens, particularly isoflavones.
- Edamame: These are young, green soybeans and are available fresh or frozen.
- Soy Milk: A plant-based milk produced by soaking and grinding soybeans.
Flaxseeds
- Ground Flaxseeds: Can be sprinkled over cereals, yogurts, or used in smoothies. They are a rich source of lignans, a type of phytoestrogen.
Sesame Seeds
- Tahini: A paste made from sesame seeds, it can be used in salads and sandwiches.
Berries
- Strawberries and Cranberries: Apart from being delicious, they contain a good amount of phytoestrogens.
Whole Grains
- Oats and Barley: These grains are not only rich in fiber but also contain phytoestrogens.
Dried Fruits
- Dried Apricots, Dates, and Prunes: These fruits are a good source of phytoestrogens and can be enjoyed as a snack.
Nuts
- Almonds and Cashews: Incorporate them into your diet to benefit from the phytoestrogens they contain.
Vegetables
- Garlic and Mung Bean Sprouts: These vegetables contain phytoestrogens and can be included in a variety of dishes.
Herbs
- Red Clover: Often consumed as a tea, it contains isoflavones, a type of phytoestrogen.
Green Tea
- Green Tea: Apart from its antioxidant properties, it also contains phytoestrogens.

The High-Protein Bowl Recipe Every Menopausal Woman Should Try

Lynne on September 1, 2023

The High-Protein Bowl Recipe Every Menopausal Woman Should Try

Almond Pancakes: A Breakfast Delight

Lynne on August 18, 2023

These almond pancakes are not only delicious but also tailored to support hormonal balance during this transitional phase.

Serving Size	Time	Difficulty
2-3 servings	20 minutes	Super Easy

Ingredients:

1 cup almond flour
2 large eggs
1/4 cup almond milk (unsweetened)
1 tsp vanilla extract
1/2 tsp baking powder
A pinch of salt
1 tbsp coconut oil (for frying)
Fresh berries and honey (optional for topping)

Instructions:

In a mixing bowl, combine almond flour, baking powder, and salt.
In another bowl, whisk together eggs, almond milk, and vanilla extract.
Pour the wet ingredients into the dry ingredients and mix until a smooth batter forms.
Heat a skillet over medium heat and add coconut oil.
Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
Serve warm with fresh berries and a drizzle of honey if desired.

Why Almond Pancake is considered a Menopause-Friendly Recipe:
Almond flour is a great source of vitamin E and magnesium, which can help combat hot flashes and support bone health. Eggs provide essential proteins and healthy fats, vital for hormone production and balance. Coconut oil contains medium-chain triglycerides which can aid in weight management, a common concern during menopause.

Approximate Nutritional Information (for the whole recipe):

Nutrition Facts

Serving Size 1plate

Servings 2

Amount Per Serving

Calories: 650 kcal

% Daily Value *

Calories: 650
Protein: 25g
Carbohydrates: 20g
Dietary Fiber: 10g
Sugars: 5g
Fat: 55g
Saturated Fat: 15g
Cholesterol: 370mg
Sodium: 300mg

Tips:
Choose organic eggs and almond flour when possible. Enjoy these pancakes as a breakfast treat or a comforting snack. Stay nourished and empowered during menopause!

Quinoa and Roasted Vegetable Salad

Lynne on August 12, 2023

Discover our Quinoa and Roasted Vegetable Salad – a menopause-friendly dish packed with protein, vitamins, and antioxidants. Perfect for balancing blood sugar, boosting mood, and supporting heart health. Dive into a tasty, nutritious meal in just 35 minutes.

Serving Size	Time	Difficulty
2-3	Prep Time: 10 minutes Cooking Time: 25 minutes Total Time: 35 minutes	Super Easy

Ingredients:

1 cup quinoa (uncooked)
2 cups water
1 red bell pepper, diced
1 zucchini, diced
1 carrot, diced
1/2 red onion, diced
3 tbsp olive oil
Salt and pepper, to taste
1/4 cup fresh parsley, chopped
1/4 cup almonds, chopped and toasted
1/4 cup dried cranberries or raisins
Juice of 1 lemon
1 garlic clove, minced
1 tsp honey or maple syrup

Instructions:

Cook Quinoa: In a pot, bring 2 cups of water to boil. Add quinoa, reduce heat, cover, and simmer until the quinoa is cooked and water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool.
Roast Vegetables: Preheat your oven to 400°F (200°C). In a mixing bowl, toss bell pepper, zucchini, carrot, and red onion with 2 tbsp of olive oil. Season with salt and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and slightly golden.
Prepare Dressing: In a small bowl, whisk together 1 tbsp of olive oil, lemon juice, minced garlic, and honey or maple syrup.
Assemble Salad: In a large bowl, combine cooked quinoa, roasted vegetables, parsley, almonds, and dried cranberries or raisins. Drizzle with the dressing and toss to combine.
Serve: Enjoy the salad warm or refrigerate and serve chilled.

Why Quinoa and Roasted Vegetable Salad is considered a Menopause-Friendly Recipe

Quinoa: A rich source of protein and dietary fiber, quinoa helps to stabilize blood sugar levels, which can be beneficial during menopause when many women experience blood sugar fluctuations.
Vegetables: Packed with vitamins, minerals, and antioxidants. They help combat oxidative stress which can increase during menopause.
Almonds: Rich in vitamin E and magnesium. Almonds can help improve mood, which is beneficial as many women experience mood swings or depression during menopause.
Olive Oil: Contains healthy monounsaturated fats and vitamin E, which are good for heart health and skin elasticity.
Dried Cranberries: Besides being a sweet addition, they’re also good for urinary tract health. Some women become more susceptible to UTIs during menopause, and cranberries can be a preventive measure.
Lemon and Garlic: Both are good for cardiovascular health. The heart can become more vulnerable during menopause due to the decline in estrogen.

Approximate Nutritional Information for the whole recipe

Nutrition Facts

Serving Size1plate

Servings3

Amount Per Serving

Calories800-850kcal

Calories: 800-850 kcal
- Quinoa: ~420 kcal (for 1 cup uncooked, which typically triples in volume when cooked)
- Olive oil: ~360 kcal (3 tablespoons)
- Vegetables, almonds, and cranberries: ~50-70 kcal combined
Protein: 24-26g
- Quinoa: ~16g (for 1 cup uncooked)
- Almonds: ~6-8g (for 1/4 cup)
- Vegetables: ~2g combined
Total Fat: 40-44g
- Olive oil: ~40g (3 tablespoons)
- Almonds: ~3-4g (for 1/4 cup)
Carbohydrates: 90-100g
- Quinoa: ~60g (for 1 cup uncooked)
- Dried cranberries: ~20g (for 1/4 cup, this can vary significantly depending on whether they’re sweetened)
- Vegetables: ~10-20g combined
Dietary Fiber: 12-15g
- Quinoa: ~10g (for 1 cup uncooked)
- Vegetables and almonds: ~2-5g combined
Micronutrients:
- High in Magnesium, Iron, Vitamin E, Folate, and Vitamin C among others. Quinoa is a particularly good source of magnesium and iron, while almonds contribute Vitamin E, and the vegetables add a variety of vitamins and minerals.

Remember that these are approximate values and can vary based on the specific sizes, preparation methods, and brands of ingredients used. For a detailed nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.

10 Trigger Foods to Avoid During Perimenopause and Menopause

Lynne on August 7, 2023

During perimenopause and menopause, hormone levels fluctuate and then decrease, which can result in a range of symptoms including hot flashes, night sweats, mood swings, and weight gain, among others. Some foods and drinks can exacerbate these symptoms. While every woman’s body is unique and may react differently, the following are commonly cited as potential “trigger” foods and beverages for menopausal symptoms:

Caffeine: Found in coffee, tea, and some sodas, caffeine can trigger hot flashes in some women.
- Effect: Can increase heart rate and blood pressure, leading to feelings of anxiety or exacerbation of hot flashes.
- Reason: It stimulates the central nervous system and can alter sleep patterns, leading to insomnia, which many menopausal women already struggle with.
Alcohol: Can lead to hot flashes and disrupt sleep. It can also have other health implications, so moderation is key.
- Effect: Known to induce hot flashes and disrupt the sleep cycle.
- Reason: Alcohol can increase body temperature and interfere with the body’s natural ability to regulate its internal thermostat. It can also interrupt the REM phase of sleep.
Spicy Foods: These can sometimes exacerbate hot flashes.
- Effect: Can intensify hot flashes.
- Reason: They raise the body’s internal temperature, leading to an increased likelihood of experiencing a hot flash.
Sugary Foods and Drinks: They can contribute to weight gain and mood swings. Sugar can also increase the risk of osteoporosis by leaching minerals from the bones.
- Effect: Can lead to mood swings, weight gain, and an increased risk of osteoporosis.
- Reason: Sugar causes rapid fluctuations in blood sugar levels, leading to mood swings. Additionally, excessive sugar consumption can result in weight gain and might negatively affect bone health by promoting mineral loss.
Processed Carbohydrates: White bread, white rice, and pastries can cause rapid fluctuations in blood sugar, potentially intensifying mood swings.
- Effect: Rapid fluctuations in blood sugar can amplify mood swings.
- Reason: Processed carbs are broken down quickly in the body, leading to rapid spikes and subsequent drops in blood sugar levels, which can influence mood and energy.
High-Sodium Foods: Excessive salt can lead to high blood pressure, which poses risks during menopause.
- Effect: Can exacerbate bloating and raise blood pressure.
- Reason: Sodium retains water in the body, leading to swelling or bloating. Excessive salt intake also increases the risk of hypertension.
Soy: While some studies suggest that soy might help with menopause symptoms due to its phytoestrogen content, others indicate it might not be helpful or could exacerbate symptoms. The research is mixed, so women should monitor how their bodies react to soy.
- Effect: May exacerbate or relieve symptoms, depending on the individual.
- Reason: Soy contains phytoestrogens, plant-based compounds that mimic estrogen in the body. While some women find relief in these estrogen-like compounds, others may find that they exacerbate symptoms.
Fatty Meats: These can contribute to weight gain and an increased risk of heart disease, which goes up after menopause.
- Effect: Contribute to weight gain and an increased risk of heart disease.
- Reason: Fatty meats are calorie-dense and can lead to weight gain if consumed in excess. Additionally, high saturated fat content is linked to heart disease, and postmenopausal women are at a higher risk for heart disease due to decreased estrogen levels.
Dairy: Some women find that dairy exacerbates their symptoms. Also, while dairy is a source of calcium, which is important during menopause, some women may be lactose intolerant or sensitive.
- Effect: Can exacerbate symptoms in some women.
- Reason: Some women develop lactose intolerance or sensitivities as they age, leading to gastrointestinal discomfort. Additionally, while dairy is a source of calcium, excessive intake without balance can lead to other health issues.
Artificial Sweeteners: Can cause bloating, gas, and other digestive issues in some people.
- Effect: May lead to digestive issues.
- Reason: Some people are sensitive to artificial sweeteners, experiencing symptoms like bloating, gas, or diarrhea.

Remember, the above are general guidelines and not all women will react to these foods in the same way. It’s essential to listen to one’s body and observe how it reacts after consuming certain foods. If a particular food seems to trigger symptoms, it may be beneficial to reduce or eliminate it and then see if symptoms improve.

In addition to being mindful of potential trigger foods, women going through perimenopause and menopause may also benefit from:

Eating a balanced diet rich in whole foods.
Maintaining a healthy weight.
Getting regular exercise, which can help manage symptoms and improve bone density.
Getting enough calcium and vitamin D to support bone health.
Consulting with a healthcare professional about their specific needs and symptoms.

Always consult with a healthcare or nutrition professional when making significant changes to your diet, especially during a transitional phase like perimenopause or menopause.

Recipe: Easy Salmon-Spinach Salad

Lynne on August 4, 2023

Here’s a recipe for Salmon and Spinach Salad, which is rich in omega-3 fatty acids, antioxidants, and other nutrients that can be beneficial during menopause.

Easy-Prep Salmon and Spinach Salad

Serving Size	Time	Difficulty
2	Prep Time: 10 minutes Cooking Time: 12-15 minutes Total Time: 22-25 minutes	Super Easy

Ingredients:

1 salmon fillet (about 6 oz)
1 tablespoon olive oil
Salt and pepper, to taste
3 cups fresh spinach leaves, washed and drained
1/4 cup cherry or grape tomatoes, halved
1/4 cup cucumber, sliced
1/4 cup red onion, thinly sliced
1/4 cup avocado, sliced
1 tablespoon pumpkin seeds or flaxseeds
2 tablespoons feta cheese, crumbled (optional)
Lemon wedges for serving

Dressing:

2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper, to taste

Instructions:

Salmon: Preheat your oven to 400°F (200°C). Place the salmon on a baking sheet lined with parchment paper. Drizzle with olive oil, then season with salt and pepper. Bake in the preheated oven for 12-15 minutes or until the salmon flakes easily with a fork.
Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning according to your taste.
Salad: In a large bowl, combine the spinach, cherry tomatoes, cucumber, red onion, and avocado. Toss the salad with half of the dressing.
Serve: Place the dressed salad on a plate. Top with the baked salmon fillet. Drizzle the remaining dressing over the salmon. Sprinkle with pumpkin seeds or flaxseeds, and feta cheese if using. Serve with lemon wedges on the side.

Benefits:

Salmon: Rich in omega-3 fatty acids, which may help reduce the frequency and severity of hot flashes during menopause.
Spinach: High in magnesium, which can help improve mood and sleep in menopausal women.
Pumpkin Seeds/Flaxseeds: Both are a source of phytoestrogens, which may help balance hormones.
Avocado: Contains healthy fats and fiber, which are good for cardiovascular health.
Olive Oil: Rich in monounsaturated fats and vitamin E, which supports heart health and skin elasticity.

Enjoy your meal!

Approximate nutritional estimate for the Salmon and Spinach Salad recipe:

Nutrition Facts

Serving Size1plate

Servings2

Amount Per Serving

Calories530-570 kcal

% Daily Value *

Salmon and Spinach Salad (Approximate Nutritional Information per serving):

Calories: 530-570 kcal
- Salmon: ~367 kcal (for a 6 oz fillet)
- Olive oil (used in baking and dressing): ~150 kcal (approx. 3 tablespoons in total)
- Avocado: ~40 kcal (for 1/4 of a medium avocado)
Protein: 38-40g
- Salmon: ~34g (for a 6 oz fillet)
- Feta cheese: ~2g (optional ingredient)
- Spinach, avocado, and other vegetables: ~2-4g combined
Total Fat: 38-42g
- Salmon: ~22g (for a 6 oz fillet)
- Olive oil: ~14g (approx. 3 tablespoons)
- Avocado: ~3.5g (for 1/4 of a medium avocado)
Carbohydrates: 8-12g
- Spinach, tomatoes, cucumber, and red onion: ~6-10g combined
- Dijon mustard and other dressing ingredients: ~1-2g
Dietary Fiber: 4-6g
- Spinach, avocado, and other vegetables: ~4-6g combined
Omega-3 Fatty Acids: This would be present in a significant amount, primarily from the salmon and to a smaller extent from flaxseeds or pumpkin seeds if used. Omega-3 content in a 6 oz salmon fillet can range between 2,500-3,000mg.
Micronutrients: High in Vitamin D, Vitamin B12, magnesium (from spinach), Vitamin K, Vitamin E (from olive oil), and potassium (from avocado).

Please note that the values are approximate and can vary based on the specific sizes and brands of ingredients used. For an exact nutritional count, you’d need to use a specific nutrition calculator or software that takes into account the exact brands and quantities of each ingredient.

10 Energy Foods to Beat Fatigue During Menopause

Lynne on July 25, 2023

Explore energy-boosting foods that can help combat the fatigue often associated with menopause, ensuring vitality and well-being.

The Menopause Diet and How Food Can Influence Your Symptoms

Lynne on June 1, 2023

Hello, my food savvy friends! As normal, we’re embracing the menopause chapter, bringing it under the spotlight, and discovering how the magic of a mindful diet can help us cruise through this natural transition with grace and ease.

Most, if not all, women in menopause have to face unwelcome guests like hot flashes, mood swings, sleep problems, and weight gain. While these symptoms are part and parcel of this natural transition, your diet can play a massive role in mitigating these symptoms.

You heard it right, ladies! The key could be on your plate.

Foods To Embrace

Phytoestrogens

When menopause knocks, your body’s estrogen levels begin to decline. Phytoestrogens can help balance these levels, easing symptoms like hot flashes and night sweats. Foods rich in phytoestrogens include soybeans, flaxseeds, sesame seeds, and a variety of fruits and veggies. Whip up a delightful tofu stir fry, or sprinkle some flaxseeds on your breakfast smoothie bowl.

Calcium-Rich Foods

With menopause, comes a heightened risk of osteoporosis. Fret not, as your diet can lend a helping hand here too! Calcium-rich foods help maintain bone health. So, don’t forget to include dairy products, tofu, sardines, broccoli, and kale in your meals. A glass of warm milk before bedtime, perhaps?

High Fiber Foods

Fiber can be your best friend during menopause, helping you feel fuller for longer, manage weight, and keep heart issues at bay. Enjoy fiber-filled foods such as whole grains, lentils, beans, fruits, and vegetables. What about a delicious lentil soup or a hearty whole grain bread sandwich for lunch?

Healthy Fats

Omega-3 fatty acids are another must-have. They’re not just great for heart health, but also combat menopause symptoms like mood swings and dry skin. So, make sure to relish fatty fish, walnuts, chia seeds, and flaxseeds. How about some walnut-studded banana bread for a healthy snack?

Foods To Avoid

High-Sugar Foods

Cakes, cookies, candies, oh my! While these sugary delights may tempt your taste buds, they could worsen menopausal symptoms. High-sugar diets can contribute to weight gain and bone loss. It’s okay to indulge occasionally, but moderation is key!

High-Sodium Foods

Excess sodium can lead to high blood pressure and bone loss, two things we definitely don’t want during menopause. So, try to cut down on your salt intake and avoid processed foods, which often hide a hefty amount of sodium.

Caffeine and Alcohol

While a glass of wine or a cup of Joe may be your go-to for relaxation, both caffeine and alcohol can trigger hot flashes. They can also disrupt sleep, another common concern during menopause. Try to limit your intake and opt for herbal tea or sparkling water instead.

It’s essential to remember that no two bodies are alike, and what works for one person may not work for another. The key is to listen to your body, make mindful choices, and not be too hard on yourself. Menopause is a journey of change, but with the right diet, it can also be a journey of empowerment, discovery, and healthful living. And remember, you’re not alone

Say Goodbye to Hair Shedding Woes

Lynne on May 31, 2023

Menopause can be a wild ride, and one of the less pleasant aspects is hair thinning. But fear not! There’s a delicious way to tackle this issue. By incorporating some tasty foods into your diet, you can nourish your locks and promote thicker, healthier hair during this transformative phase. So, let’s dig in and discover these fabulous foods that will have your hair saying, “Hello, gorgeous!”

Eggs – The Hair Superheroes: Who knew that those humble eggs sitting in your fridge could be hair superheroes? Packed with protein and biotin, eggs provide the building blocks for strong, luscious hair. Whip up some scrambled eggs, enjoy a veggie omelet, or simply go for a perfectly boiled egg. Your hair will thank you!
Go Nuts for Nuts: When it comes to healthy hair, nuts are your nutty buddies! Almonds, walnuts, and Brazil nuts are rich in omega-3 fatty acids, vitamin E, and zinc. These nutrients work together to nourish your scalp, strengthen your hair follicles, and keep those strands looking fabulous. Snack on a handful of mixed nuts or sprinkle them over your salads and yogurt.
Spinach – Popeye’s Secret for Gorgeous Hair: Remember how Popeye would gobble down his spinach for extra strength? Well, he knew a thing or two about promoting healthy hair too! Spinach is loaded with iron, vitamins A and C, and folate – all essential for maintaining hair health. Toss some fresh spinach into your salads, whip up a green smoothie, or sauté it as a tasty side dish.
Berrylicious Beauty Boosters: Berries aren’t just a sweet treat; they’re also a fantastic way to enhance hair health! Blueberries, strawberries, and raspberries are packed with antioxidants that help protect your hair follicles from damage. Plus, they’re rich in vitamin C, which aids in collagen production and strengthens your hair. Enjoy a bowl of mixed berries as a refreshing snack or add them to your morning cereal or yogurt.
Fish – Dive into Hair-Boosting Goodness: Time to make friends with the fishes! Fatty fish like salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which nourish your scalp and promote hair growth. They also provide vitamin D, which plays a role in hair follicle health. So, fire up the grill and savor a delicious fish dish for dinner.
Greek Yogurt – Creamy Goodness for Gorgeous Hair: Greek yogurt isn’t just a tasty treat; it’s a powerhouse for your hair too! Packed with protein, vitamin B5 (pantothenic acid), and vitamin D, Greek yogurt helps strengthen your hair follicles and promote healthy growth. Enjoy it on its own, or top it with your favorite fruits and a sprinkle of nuts for a hair-loving snack.

Who says you can’t have your cake and eat it too? When it comes to hair health during menopause, these delectable foods can make a real difference. Incorporate eggs, nuts, spinach, berries, fish, and Greek yogurt into your diet, and watch your locks transform into a crown of lusciousness. So, grab that shopping list, head to the grocery store, and let your taste buds and hair follicles rejoice in this flavorful journey to thicker, healthier hair during menopause.

Bon appétit and happy hair days ahead!

Eat This, Not That: Your Guide to Outsmart Menopausal Hot Flashes

Lynne on May 18, 2023

You know those sudden hot flashes that come with menopause like uninvited party guests? They’re a real nuisance, aren’t they? Well, what if I told you that some of the food on your plate might be the secret doorman who’s letting them in, or better yet, showing them the door? Let’s take a deep dive and figure out which foods turn up the heat and which ones keep things cool (see what I did there?).

Foods to Be Besties With:

Fruits and Veggies: These guys are like the cool crowd you want to hang out with. Bananas and potatoes, in particular, are loaded with potassium, helping keep your fluid levels balanced and those night sweats at bay.
Whole Grains: Think oatmeal, brown rice, quinoa, and whole grain bread. These are complex carbs, your steady pals who help keep your blood sugar levels in check. Trust me, your hot flashes won’t know what hit them!
Soy: Say hello to tofu, tempeh, and edamame! These are rich in phytoestrogens, which are like body doubles for estrogen. When your estrogen levels start playing hide-and-seek during menopause, these foods can step in and save the day.
Omega-3 Rich Foods: Fatty fish like salmon, mackerel, and sardines, along with flaxseeds and walnuts, are the Omega-3 gang. They’re great at managing hormone levels and might even help keep hot flashes under control.
Water: Just like your best friend on a night out, water’s got your back during a hot flash. Staying hydrated helps your body stay cool when the heat turns up.

Foods to Keep at Arm’s Length:

Spicy Foods: Much as we love a bit of spice, it can turn up the heat and call in those hot flashes.
Caffeine: I know, giving up that morning cup of joe is tough, but caffeine can be a bit of a troublemaker, stimulating your nervous system and inviting hot flashes.
Alcohol: It might be fun at the party, but alcohol can make your body feel like it’s in a sauna. So, if you’re prone to hot flashes, you might want to keep the cocktails to a minimum.
Processed Foods: These guys might be convenient, but they’re high in sodium and added sugars, and can rile up your hormones. In other words, they’re hot flash magnets!
High-Sugar Foods: They’re oh-so-tempting, but high-sugar foods can cause your blood sugar to spike and then crash, kind of like a roller coaster ride that might end with hot flashes.

Here’s the real deal. Every woman is unique, and menopause is no one-size-fits-all experience. Some foods might affect you differently than your friends. But having a game plan that involves eating the right stuff and sidestepping potential triggers can be super helpful in dealing with hot flashes.

Remember, diet isn’t the only player in this game. Regular exercise, enough Zzz’s, keeping stress in check, and a healthy weight all help keep hot flashes from cramping your style. If they’re still bothering you despite all these lifestyle changes, consider seeing a doctor. There are other options, like hormone replacement therapy or some non-hormonal meds, that might be just the ticket.

And remember, menopause is a perfectly normal part of life (even if it sometimes feels like an alien invasion). So don’t hesitate to reach out for advice, treatment, or just to vent. You got this!