Diet for Menopause

I have compiled recipes that are fun to cook because they are 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 included foods in this diet for menopause that are vitamin and mineral rich, and I only cook with healthy oils. Why in the world would you cook with unhealthy oils when you can barely taste them anyways?

What are the calories, you ask? Healthful calories differ greatly from unhealthy ones (sugar loaded for example) because they are metabolized differently in the body, and they make you feel good and full for longer. A high fiber diet is so important for weight control. If you want to maintain your weight, or lose weight, and you want to look beautiful, you should worry less about calories and more about eating nutrient-rich foods.

I have included some recipes that include soy because soy in small doses is good for you, whether or not it actually helps with menopausal symptoms.

Conclusion:

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

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.

It's a great way to start the day with a breakfast that is satisfying, tasty and good for you. It will energize you for the entire day and prevent that unwanted weight gain.

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.

Tip: 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.

Oatmeal with Bananas and Soy Milk.

Muffins for the Menopause.

Quinoa Muesli Flaxseed Muffins.

Blueberry Smoothie to beat the blues.

Mixed fruit and protein powder shake.

LUNCHES

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 BPA-free plastic, glass or ceramic container.

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.

Spinach Salad.

Avocado Spinach Salad.

Carrot and Coriander(or ginger)Soup.

Tomato Soup.

Tuna Special Sandwich.

Quinoa Salad with Sundried Tomatoes and Herbs.

Guacamole Salad: Eat your heart out on this one.

MAIN COURSE

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.

Turkey Dinner full menu.

Dutch Oven Halibut.

Curry Chicken and Green Beans Salad.

Tofu Bok Choy.

Mashed Sweet Potatoes.

Thai Beef Salad.

Spinach Lasagne.

Dutch Oven Halibut.

Salmon Risotto.

Phytoestrogen Stew.

DESSERTS

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

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.