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Diet for Menopause


I have compiled recipes that are fun to cook because they're easy and fast, and for the most part they have normal ingredients that you don’t have to go to specialty stores to buy. Food should taste good because eating is one of the pleasures of life.

I have tried out these recipes on my two young girls and husband, and they enjoy them too! You don't have to be menopausal to like this food, or to benefit from it.

We should all worry less about calories and more about eating nutrient-rich foods that makes us feel satisfied (so we eat less) and keep us healthy.

My diet for menopause is generally high-fiber, whole foods, in their natural state with no added chemicals, using good fats, no added sugar, low salt, and calcium-rich (care for those bones, ladies). This diet is heart-healthy, bone-healthy, weight control healthy, energizing, and it will give you beautiful skin.

We still don’t know everything we need to know or would like to know about supplements, herbs and pills for menopausal symptoms. However, one guarantee is that a healthful, moderate whole food diet won’t come back to bite you in the behind later in life with some horrible side-effects or life-threatening disease. This we know for sure.

Breakfast for menopause

Breakfast Recipes for diet for menopause

Your mother probably told you how important breakfast is to start up your metabolism and give you the energy and brain power to start your day.

However, your mother probably didn’t tell you the importance of nutrition to combat your menopausal symptoms, stave off osteoporosis, and feed your muscles. Well, I would like to introduce you to breakfasts that will do just that.

Many women (excluding those who belong to the fabulous- menopausal- women society) start their day with a bagel, or croissant, sugared cereal, donut-or worse, nothingggggg. Within a few hours they feel horribly fatigued, hungry and nasty. They then reach for something sweet and easy to boost their blood-sugar only to have it fall again in a few hours. This type of diet is not just bad for diabetics, it is wrong for all of us.

Get off this sugary roller coaster and start eating a healthful breakfast tomorrow.


If you see your boss doing this, and you want a pay raise, watch him/her eat the garbage and ask for the raise within 15 minutes of the sugary consumption. If you wait a few hours, you don’t have a chance.

Muffins for the Menopause.

Blueberry Smoothie to beat the blues.

Quinoa Muesli Flaxseed Muffins.

Mixed fruit and protein powder shake.

Oatmeal with Bananas and Soy Milk.

LUNCHES for menopause

Healthful Lunches for your diet for menopause

I have incorporated all those lovely healthful foods in my lunch recipes that are good for your menopausal symptoms, and still normal enough to feed to your family. The North American Medical Society states that lifestyle habits, including healthy eating, fitness and emotional attitude will go a long way in helping to lessen your symptoms.

So, let’s start here, with healthful lunch recipes.

No time?

Most of us want to eat healthy but either don’t know how, or we don’t have the time to prepare healthful meals. Once you get into the habit, you may find it easier than you think.

I realize time constraints are the reality of life. However, sometimes I have to remind myself that being sick takes much more time out of my day/week/life than preparing healthful foods does.

Of course, healthful foods won't guarantee a completely illness-free life, but research has proven it will dramatically reduce your risk of getting sick, and if you do get sick, you have a better chance of healing more quickly.

As a nurse, I can only say that I whole-heartedly believe in healthful eating to have a fabulous life (oh, and I did I mention menopause?).

Tips on how to have healthful fast food lunches without bursting your midline

Buy prewashed salad leaves and leave it in the fridge. When you’re hungry and pressed for time, toss some leaves in a bowl, and add a couple of handfuls of nuts or seeds or leftover brown rice (always cook extra) or beans. Sprinkle with a bit of olive oil and balsalmic vinegar (I have better dressing ideas in my recipes, but you're in a hurry, remember?).

If you need to pack your lunch, do so in a glass or ceramic container.

(The latest news is that BPA-Free plastic still has estrogenics under a new name-AAAAHHHHHHHHHHH)

Add a slice of whole-grain bread and spread with sugar-free organic peanut butter or any nut butter or hummus, or low-fat cottage cheese.

Add any prewashed vegetables such as tomato, cucumber, celery, raw carrots, bell peppers. Or add a piece of fruit (fresh or dried) and low-fat yogurt.

Basic rules

Eat fresh whole foods as close as possible to their original state. Eat some protein to keep you satisfied longer and to prevent that midday drowsy feeling.

Quinoa Salad with Sundried Tomatoes and Herbs.

Avocado Spinach Salad.

Carrot and Coriander(or ginger)Soup.

Tomato Soup.

Tuna Special Sandwich.

Spinach Salad.

Guacamole Salad: Eat your heart out on this one.


Diet for menopause Main Course Recipes

Grocery shopping has become an art as well as a science. We know what’s good for us, and yet some products claim to be “fat free,” or “low carbohydrate,” or “nutrient-rich.” A lot of these products are prepared foods which are usually bad for you and expensive.

The ingredients are in tiny print: hard to read for the diet for menopause.

Avoiding prepared meals is easier than you think. Many nutritionally-sound meals can be prepared within a half hour. Healthful foods will improve your mood, give you energy, prevent cravings, reduce stress levels, balance your insulin,help you to live longer,feel sexier, soften and freshen your skin…oh, I could go on and on and on.

Dutch Oven Halibut.

Thai Beef Salad.

Tofu Bok Choy.

Turkey Dinner full menu.

Salmon Risotto.

Phytoestrogen Stew.

Curry Chicken and Green Beans Salad.

DESSERTS are included in the diet for menopause

Probably the best dessert is to skip it if you are concerned about your diet for menopause, or, if you must, have some mixed fruit in season.

I am trying to gather some healthful recipes for you. If you can help me out, add a recipe you are proud of at the bottom of this page.

Apple and Berry Crisp.

Chocolate Tofu Mousse: The healthiest mousse I ever met.

Healthy Quinoa Oatmeal Cookies.

Snacks and Drinks for menopause

Cranberry Specialty Drinks.

Quinoa crackers: Spread hummus and/or guacamole on them.

Almond Flour Muffins: One of the healthiest and easy-to-make muffins recommended by a Doctor of Naturopathy.

Nature's Super Foods, Super Recipes, and Super Food Remedies. Living Longer and Living Younger.

Lose Weight

Lose weight with hypnosis is a much safer, healthier and natural option to help you with your weight issues. Lots of people have tried various diets for menopause, pills, exercise etc but to no avail. With hypnosis the results are very good indeed and much medical research has been carried out on this amazing therapy. Have a look...!

For Healthy Snack Recipes click here

Foods to Avoid

Healthy Ways to Add Flavor

To read about good fats versus bad fats click here

To read about good carbohydates and weight loss click here

To return from diet for menopause to NursingMenopause Home

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