CALM, COOL and INFUSED

Cucumber Water: Menopause Benefits

Today’s society that puts so much emphasis on staying young. This can be very unsettling. Middle-aged as well as older women search for ways to look and feel their best. They often search for assistance with life transitions and those of menopause. More often they are told, “This is the way it is, just deal with it.” Those unwanted symptoms of menopause can be eased through diet therapy.

It is known that water is a huge component in aiding to maintain or alleviate hot flashes, one of the most common disturbing symptoms of menopause, along with helping menopausal women stay hydrated. Water is also known to help in keeping your skin looking young.

Few people know about: cucumber water. That’s right, cucumber water.  Plain water can be boring, Diet Coke is bad for you, lemon water may be rough on your teeth, and adding juice adds calories. I spent a week in Palm Springs, California where there were tons of beautiful water dispensers full of cucumber slices, oranges, lime and more. The result? I effortlessly drank a ton of water.

The Effectiveness of Cucumber Water for Menopause

Since I found cucumber water to be quite effective, for many reasons, I decided to look into it. Here’s what I came up with:

Your body’s physiological balance is influenced by the energetic properties of foods. Certain foods trigger certain symptoms. This means foods should be limited as to not exasperate menopausal symptoms. For example, if you are experiencing a sudden onset of heat, such as hot flashes and night sweats, foods like garlic, pepper, hot sauces, ginger, and scallions should be limited. Instead try supplementing your diet with more “cool natured foods” such as wheat, watermelons, cucumbers, soybeans, mint, and lemons. You might want to try mushroom buttons. Mushroom buttons and mint have the additional effect of easing mood swings.

Putting sliced cucumbers in the freezer can help you to cool off. Use them like ice cubes in your water. Energetically cucumbers are one of the coolest foods out there and it adds flavor your water.

As weight gain is another common symptom of menopause, foods that contribute should be avoided. Greasy, salty, and dairy foods are the primary food categories that can contribute to weight gain as do sugary drinks and alcohol. Healthier alternatives such as soy beans or grapes and cucumbers, which are cool in nature, and can eliminate water weight. Cucumbers have a natural amount of water in them and can act as a natural diuretic. Less water retention equals weight loss.

9 reasons why you should keep cucumber water in the fridge

The cucumber slices do need to soak in water, preferably overnight, prior to drinking for better results.

1. You may drink more water: If water isn’t “boring” you may drink more of it. Besides most of us like things that taste good.

2. It’s good for your skin: The silica and antioxidants help your skin stay clear and smooth. It can also help reduce the appearance wrinkles.

3. It’s good for your muscles: Cucumbers contain silica, a mineral necessary to keep connective tissue healthy. If you don’t use protein powder, add a few slices to your workout water bottle.

4. It’s nutritional: As the flavor of the cucumber enters the water, so do the nutrients. The longer the cucumber floats in the water, the more flavor and nutrients enter the water. Barbara Mendez, a master’s-level nutritional consultant in New York City explains “Nutrients provided by the cucumber include but are not limited to vitamin C, vitamin A, iron, calcium, vitamin K and potassium. The amount of these nutrients you get from cucumber water depends on how much cucumber you use in the water and whether you eat the cucumber slice after drinking the water. The more cucumber you use, the more nutrients you receive.” Get the most nutrients out of cucumber water by placing an entire sliced cucumber in 2 quarts of water and refrigerating it overnight. Discard any unused water after two days to keep your beverage tasting fresh.

Vitamin C can aid in protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

Vitamin K can help your blood to clot and to keep your bones strong.

Vitamin A is key for good vision, a healthy immune system, and cell growth.

Potassium which can lower cholesterol and reduce high blood pressure.

Iron which mainly includes carrying life-giving oxygen to human blood cells and calcium which encourages bone growth.

5. It’s calorie reducing and low calorie: An entire cucumber averages about 45 calories so a few slices in your water won’t add many calories to your drink. At fewer than 5 calories a glass, cucumber water enables you to potentially eliminate 150 calories or more from your daily diet. A 12-oz. soda or fruit-flavored drink contains approximately 150 calories, according to the Harvard School of Public Health. For every soda you replace with a glass of cucumber water, you reduce your calorie consumption by 150 calories for the day, allowing you to lose around 15 lb. a year without making any other dietary changes.

6. It’s detoxifying: Drinking water is a great way to flush the toxins out of your body. Add cucumber for flavor and additional nutritional values.  Drink an eight ounce glass of cucumber water first thing in the morning.

7. It’s Fibrous: Cucumber water also has a lot of fiber included. Fiber helps digestion in filling you up and encourages you to eat less. Better food digestion can aid in weight loss as well.

8. It’s inexpensive: Cucumbers are the 4th most widely cultivated vegetable in the world. Organics cost a bit more but in comparison to other organic vegetables they are less expensive

9. It’s easy to make: It only takes a few minutes to fill a pitcher (or glass) of water and slice a few cucumbers into it and refrigerate.

A study published in the July 2008 issue of the “Journal of the American Dietetic Association” shows that older adults who consumed 16 oz. of water a half-hour before each meal consumed fewer calories than those who did not. Even if drinking cucumber water before meals does not help you eat less, it might decrease your weight by reducing water retention. Katherine Zeratsky, a clinical nutritionist at Mayo Clinic, recommends drinking at least eight glasses of water each day to prevent water retention. Decreased water retention often equals lower body weight. Cucumber water is also diuretic, meaning it can aid in water retention. (Water retention is excessive amounts of water built up in the circulatory system or body tissues. Water retention is one of the more common causes in gaining weight.

Place a slice of cucumber in your water, or place an entire sliced cucumber in a pitcher of water and you could help your body in more than one way.

Like the saying goes, “you are what you eat”. And know that each minor change you do can make a great impact on how you feel.

DRINK UP!!!  Get Your Summer Chill On

Share your thoughts in the comment box below. We would love to hear them.  We are always open to learning new thoughts along with information and are always here to answer your questions.

Until Next Time Stay Active, Stay Positive, and Embrace Your Beauty

Mood swings and depression are among the more troublesome menopause symptoms and can bring about a lack of energy during menopause.

Adding certain foods such as blueberries, strawberries, beans, flaxseeds, sunflower seeds, carrots, apple, ginger, parsley, coconut water, almond milk and butter and combining them to make healthy juices or smoothies can help increase your energy.

Why? These and certain other foods contain the amino acid tryptophan, a building block of the “feel good” chemical serotonin, Serotonin levels affect mood, appetite, and sleep.

Last week I spoke of the Best and Worst Foods for Menopause, this week I will share 4 Juices and Smoothies to Recharge Yourself.

One of the best ways to get your energy levels up is with nutrient-packed juice or smoothies.

4 Menopause Energy Juices and Smoothies

1. Mood-Boosting Juice

This mood-boosting juice will supply about 25% of you daily potassium.

A study in the British Journal of Nutrition revealed that diets higher in potassium and lower in sodium have a positive effect on mood.

Another study, an Italian study, showed that people with higher levels of carotenoids had less depression.

Drink this juice for pure bliss!

Ingredients:

3 carrots, peeled

1 apple, cored and seeded

1 lemon, peeled and seeded

1-inch piece ginger, peeled

1 cup fresh parsley, with stems

1 cup coconut water

In a juicer, process carrots, apple, lemon, ginger and parsley into juice.

Combine juice mixture with coconut water and 1 cup water.

2. Memory-Enhancing Smoothie

This smoothie is a perfect “brain” drink when combined with a few simple ingredients. The fiber in cannellini beans helps keep blood sugars on an even keel, preventing post-meal “brain fog”.

A study in The Journal of Nutrition showed that a combined deficiency of iron and o mega-3 fats hinders long-term memory.

This smoothie helps combat the deficiency with iron-rich beans and flaxseeds high in omega-3s!

Ingredients:

1 raw Brazil nut, chopped

1 cup fresh or frozen blueberries

½ cup fresh or frozen strawberries

½ cup drained and rinsed cannellini beans (no cooking required, omit this ingredient if you prefer to keep this smoothie 100% raw)

1 tbsp ground flaxseeds

1 tbsp sunflower seeds

Add all ingredients in a blender and 2 cups of water. Blend until smooth. (add a few pieces of ice and chop if you prefer it cold and to consistency)

3. Morning-Energizing Smoothie

Good digestion is key to being more energetic in the morning. Chicory root has been shown to increase intestinal bacteria which aids digestion. Prunes are more effective than fiber supplements at getting “things moving”

Ingredients:

2 tsp chicory root instant coffee substitute (Try Pero Instant Natural Beverage)

3 pitted prunes

1 cup unsweetened almond milk

2 tsp natural unsweetened almond butter

6 ice cubes

In a small heat-proof bowl add chicory, prunes and 1 cup of boiling water. Let soak for 10 minutes until prunes are softened

Transfer mixture with liquid to a blender. Add almond milk and butter then blend. Add ice slowly to desired consistency.

4. Stress-Busting Juice

After a long day, this soothing juice will distress you. Nutrients such as folic acid, which helps create dopamine, a neurotransmitter associated with pleasure.

Vitamin C also plays a key role as it has been shown to reduce stress and return blood pressure and corticol to normal levels after a stressful day or situation.

Ingredients:

1 chamomile tea bag

2 oranges, peeled

1 cucumber, with peel

1 head romaine lettuce, trimmed

20 mint leaves

In a small heat-proof cup, pour ½ cup boiling water

Add tea bag and steep for 3-5 minutes

Remove tea bag and transfer tea to freezer to cool, about 5 minutes

Meanwhile, using a juicer, process remaining ingredients into juice.

Combine tea with juice mixture

Drink Up!!!

Here are some Recommended Juicer/Blenders:

Breville the Juice Fountain Crush

Get the absolute most from your fruits, veggies and even almonds!

Use it for smoothies, green juices and fruit juices.

Get it at breville.com

Vitamix Total Nutrition Center

Raw or not, this heavy duty blender does the job of several countertop appliances.

Use it for smoothies, green juices, and fruit juices.

Get it at vitamix.com

“Take charge o your health…Change your behavior…Make choices that nurture you instead of hurt you”

Share your thoughts in the comment box below. We would love to hear them.  We are always open to learning new thoughts along with information and are always here to answer your questions.

Until Next Time Stay Active, Stay Positive, and Embrace Your Beauty

Proper Nutrition in general is extremely important. However, during menopause it is of greater importance. Maintaining a healthy diet during menopause can help combat many symptoms of menopause. Not to mention, it’s healthy!

Besides choosing healthy foods, we can make marked changes in our moods, sleep disturbances, hot flashes, memory loss and many other symptoms with the foods we eat.

I found some great nutritional resources to combat menopause symptoms. I’ve compiled those that I have found to be useful and have put them together to make it easier for you to follow.

Let’s start with some of the most commonly reported menopause symptoms.

3 Symptoms of Menopause

Best/Worst Foods

1. Insomnia: Tryptophan is found in many foods. It is an amino acid that helps the brain produce serotonin, which helps you fall asleep.

Best Foods:

Turkey, soy, cod, egg whites, omega-3 fatty acids-these can be found in fish such as salmon, trout and tuna.

Cherries-They contain melatonin, a substance found in the body which helps regulate sleep. 7 Mood-Improving Foods

Cottage cheese- contains tryptophan.  If you don’t do dairy you can also find tryptophan in soy milk, tofu, hummus, and lentils.

Sesame seeds- are rich in trytophan but are high in carbohydrates. They do include a medium protein content which is perfect for before bedtime.

Blueberries- can help relieve stress. They are loaded with vitamin C, which is a stress reducer.

Almonds- also reduce stress with vitamins and minerals like vitamin B2, vitamin E, magnesium, and zinc.

Worst Foods:  

Caffeine-to include -Coffee, tea, colas and dark chocolate contain caffeine. They may trigger hot flashes and affect your sleep. So drink water instead.  Avoid caffeine especially in the late afternoon and at night.

Alcohol- Alcohol can increase the hot flashes and affect sleep, mood and weight. Limit yourself to no more than one drink a day. Preferably only at special occasions.

Note: Large meals can affect digestion, raise body temperature and can send signals to the brain that can cause hot flashes. Eating smaller meals can help reduce the number of hot flashes.

2. Water Retention: water retention (bloating) may be due to hormone fluctuations, overproduction of estradiol and conversion of androgen (the “male” hormone) to estrogen through a process called aromatization, which increases with age and body weight.

Michelle Schoffro- PhD, Clinical Nutritionist, International Best-selling & 14-Time Book Author, Doctor of Traditional Natural Medicine wrote that “dark leafy greens help deflate us after we’ve overindulged and put on a few pounds. “They fuel your liver, which is your body’s fat burning machine.” “No matter how many local, organic greens you’re currently eating, consider eating more because these guys are also loaded with antioxidants and fiber.”

Best Foods:

*celery seeds

* parsley

* dandelion

*juniper berries

* asparagus, artichokes

* melon and watercress

As always plenty of water and herbal teas act as natural diuretics.

Worst Foods:

Sugary and high-sodium foods-frozen dinners and canned soups have a high salt content which can cause water retention, swelling and bloating.  Breakfast Bars

The following quick, easy foods may surprise you on their sugar content.  They may not be as healthy as one thinks.

*Breakfast Bars: They may contain less sugar than a glazed donut but aren’t nearly as healthy as you may think. Some contain as high as 13 grams of sugar into a single serving. Just because they are noted to be organic they can get you closer to your daily sugar limit.

*Vitamin Water: A bottle of vitamin water fuels your body with much more than just a dose of nutrients. That burst of energy you feel upon taking the last sip is just a sugar high in disguise. While they can be a good choice soon after an intense workout, taking some vitamins and drink a glass of water maybe better.

*Bran Muffins: There are over 20 grams of sugar in a bran muffin! Despite the fact that you have reached your fiber quota, don’t confuse it with nutritional value.

*Dried Fruit:  Many of us want a quick snack, especially when we are on the go. Fruit is already naturally sweet and dried fruit contains a higher content of sugar. So choose a fresh piece of fruit instead. It’s easy enough to carry with you.

*Instant Oatmeal: Although it’s quick and easier especially in the morning when you are in a hurry, it contains 14 grams of sugar, if flavored. If you must do instant, hunt for the natural, low sugar options.

*Flavored Yogurt: While it might be tasty, healthy, boost your metabolism and even improve your immunity, it can also push you over the sugar limit for the day. A 6-ounce container of Yoplait Strawberry Yogurt is loaded with 27 grams of sugar. Instead opt for plain yogurt and add slices of fresh fruit for flavor.

Reducing or eliminating the amount of sugar and salt you add to foods and beverages will help decrease bloating and keep sugar levels (sugar high) from rising and rapidly plummeting and causing mood swings.

3. Mood Swings/Hot Flashes: The cleaner your diet, the better you will feel. If you choose high quality whole foods you’re less likely to endure the ups and downs of a high sugar, high fat diet. Beyond choosing healthy foods, we can make marked changes in our moods with the foods we eat

Feeling angry? Feeling a bit blue?  Feeling over stressed?

Change your diet and change your life.

Feeling Sad?

Your diet can make you depressed or just the opposite. Magnesium is a mineral that’s known for producing serotonin. Good sources of magnesium include:

Halibut

Almonds, cashews, unprocessed peanut butter

Spinach, black eyed peas, lentils, kidney and pinto beans, baked potatoes, and long grain brown rice

Bananas also aid the release of serotonin.

Feeling Anger ?

Avoiding certain foods such as spicy peppers and added hot spices (especially for flavor) can reduce not only the feeling of anger but hot flashes as well. If your body is already heated, you don’t need anything else to help “fuel the flame.”

Lacking Clarity?

Blueberries, strawberries, and acai berries are said to activate the brain’s natural ‘housekeeper’ mechanism.  They can clean up and recycle toxic proteins linked to memory loss (brain fog)  along with other emotional feelings.

Utah State University researchers say that those who follow the following diet have scored the highest on memory, attention span, and problem solving skills.

Whole grains (at least three whole-grain foods per day)

Low-fat or fat-free dairy products

Nuts, seeds, and dry beans

Vegetables and fruit. At least eight servings a day. (Only 11 percent of Americans consume even the USDA minimum of five fruits and vegetables, says a 2007 report.)

Fish and poultry; minimal lean red meat

Limited fats and sweets

Bottom Line and Food for Thought:  You are what you eat!

Share your thoughts in the comment box below. We would love to hear them.  We are always open to learning new thoughts along with information and are always here to answer your questions.

Until Next Time Stay Active, Stay Positive, and Embrace Your Beauty

Hey your coach Kris here and I got something really special for you today. It’s a guest post from my good buddy Yuri Elkaim.

If you’ve been reading the My Menopause Fix Blog you’ve heard me mention Yuri’s name before. Yuri was one of the speakers for this years World Menopause Day Health summit, and he is one of the brightest holistic nutritionist I know. I know how the holidays usually lead America’s down a scary path of over eating and consuming way too much sugar. Well I thought I let Yuri help you clean up and get pumped for the new year.

If you’re feeling the holiday blues Here’s Yuri….

3 Post-Holiday Cleansing Strategies For a Healthier 2013

 By Yuri Elkaim, BPHE, CK, RHN

 Alright, I’ve been summoned to help you start 2013 in the healthiest manner possible. So I’m here to deliver the goods. But before I do, I must confess that I’m not a fan of cleansing in the traditional sense.

By that, I mean your typical “pop-a-pill” and spend all day on the toilet type of cleanses. The problem with almost all cleanses on the market is that they are completely focused on the WRONG thing.

They want you to believe that by buying bottles of their herbal concoctions, supplements, or drinking gallons of “spicy lemonade” that you’ll be able to lose weight and feel more alive than ever.

And although they may show quick results, they will rarely if ever lead to lasting change. That’s no fun if weight loss is your goal, for instance.

What good is it to lose 20 pounds in 2 weeks only to pack it right back on as soon as you revert back to your old ways to eating after your detox is complete?

I want quick AND lasting change for you. I want you to enjoy incredible vitality and a body you can feel proud of. Not for just a few days but for good.

And that’s exactly what the following 5 healthy cleansing strategies will help you move towards.

Cleansing is important – if it’s done right. It’s not about relying on supplements but rather making small adjustments to the most important thing you do each day …

EATING.

Yes, you can eat more and weigh less. Yes, food can heal what ails you. And yes, these foods can actually taste delicious.

But you have to know what you’re doing.

Let’s start with these 5 strategies for menopausal women…

#1 – Get Your AM Drink On

Yes, that’s right… I want you to drink first thing in the morning. But I’m referring to water, and lots of it. I recommend starting your day with ONE liter of water before ingesting anything else.

Why?

Two reasons…

First, you lose a lot water during sleep through breathing. Therefore, rehydrating when you wake up is important.

Second, since you’re immobile during sleep, the toxins that your body produces and tries to get rid of build up in your liver and bile. Drinking water in the morning can help move those toxins out of your system in your urine and stool.

Bonus tip: Add a squeeze of lemon to your morning water. Lemon stimulates gall bladder contractions, which facilitates the removal of those stored toxins. Lemon also awakens the rest of your digestive tract so you’ll find yourself hopping on the toilet quicker than by drinking a morning coffee.

#2 – Go Green and Enjoy a Liquid Lunch

If I were to give you ONE strategy that could improve your body and health dramatically it would be to add more greens into your diet.

And the easiest way to do that is by liquefying them.

Because let’s be honest…

Unless you’re a cow grazing the pasture, you’re most likely not going to be eating grasses and leafy greens all day long. But you certainly can throw greens like kale, parsley, swiss chard, lettuce, and any green powders into a blender, right?

The power of green vegetables lies in their incredibly high levels of vitamins, minerals, and disease-fighting phytonutrients. Greens are also the major source of alkalinity within our food supply. Without getting too technical here, just realize that when you’re body is too acidic (from eating too many grains, sugar, and animal products) it becomes prone to sickness, disease, and lethargy.

By eating more vegetables, especially greens, you can restore the natural alkaline pH that your blood requires for optimal health.

Total Wellness Cleanse for 2013

Here’s my go-to lunchtime smoothie that I know you’ll enjoy too…

1 head of kale, Swisss chard, or dark green lettuce

½ handful cilantro

1 apple

1 pear

1 banana

Juice of ½ lime

500 ml of water

Throw everything into a blender and you’ll get about 1 liter of cleansing power that tastes amazing!

#3 – Remove Common Congesting and Allergenic Foods (at least temporarily)

Foods like sugar, caffeine, and alcohol are obvious ones to scratch off the list when cleansing your body of toxic build-up in a healthier way.

But not many people realize that foods like corn, soy, grains, and most animal products (especially dairy) are very congesting and taxing on your digestive and immune system.

Essentially, what this means is that by eating these “allergenic” foods on a regular basis, some of their proteins can be identified as foreign invaders by your immune system. As a result, they stimulate inflammation throughout your body, leading to mucus production, congestion, and shunted flow of energy.

The best way to realize this is to experience it first hand. And the only way to do that is by removing these foods from your diet – at least for a few days. Then, once you notice that you have more energy, less congestion, better bowel movements, and have shed needless fat, then you can add them back into your diet (one at a time) to notice their effect on your body.

You’ll be shocked – to say the least.

 Not sure where to start?

Here’s a simple one day meal plan to give you some ideas of how delicious a proper “food-based” cleanse can be…

Breakfast:

Coconut Blue-Cranberry Smoothie

1 cup fresh or frozen blueberries

1⁄4 cup fresh or frozen whole cranberries

250ml coconut milk

250ml water

Lunch:

Leek and Onion Soup

3 leek stalks

1 large onion

5 garlic cloves, minced

5 stalks celery, juiced

1 carrot, juiced

2 tbsp Braggs Liquid Aminos to taste 1 tbsp fresh rosemary, chopped

2 tbsp olive oil (optional)

4 cups water

Fresh ground black pepper to taste

Dinner:

Roasted Veggie and Quinoa Perfection

1 cup quinoa

2 cups water

2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 tbsp coconut oil

1 sweet potato, peeled and chopped

1 yellow squash, peeled and chopped

Juice of one fresh lemon Sea salt to taste

Next…

1. Roast chopped vegetables in the oven at 300°F until tender.

2. Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water is absorbed and quinoa is fluffy.

3. Place bed of quinoa on plate and surround or top with roasted vegetables and a splash of fresh lemon juice and sea salt to taste.

I hope these ideas get your taste buds sizzling. Cleansing is absolutely critical to your health (since we’re all way too toxic) but I want you to realize that cleansing doesn’t have to revolve around crazy herbal supplements.

Instead, it can and should be based on eating clean whole foods. That’s the only way you can achieve quick and long-lasting results. After all, you’re improving your dietary habits one day at a time – and improving your daily habits is what counts in the long run.

I’m Back… What a great article overflowing with nuggets of gold. I hope you take Yuri’s suggestions and start drinking more water in the morning. Plus you should add at least one Greens drink to your daily intake, and try the recipes too. Well I got to Run and save the world… Ciao for Now

If you enjoyed the article please help us out by spreading the word to your friends and family members. Click one or all the social media link below and Share The Love….

Thank You and enjoy the rest of 2012.

Your Coach Kris T.

One of the most common symptoms and complaints of menopause is weight gain.

Hormonal imbalances lead to a lower production of estrogen. A lower level of estrogen means a lower rate of metabolism. The same food that you have had for years is going to take twice the time to digest. This in turn leads to accumulation of fat in the body especially in the abdominal area, the hips and thighs.

No matter what phase of life a woman is in, she always wants to look and feel her best. The extra pounds in the unwanted areas will lead her to feel unattractive and will eat away at her confidence. This eventually changes her mood completely.

Since menopause is another phase of a woman’s life, with guidance to the right lifestyle and nutrition, she can be in shape pre and post menopause.

What Does Volumizing Mean?

Volumetrics is the filling up on high fiber foods (ones that have fewer calories per bite), you eat larger portions while cutting calories.

It all comes down to choosing foods that have fewer calories per bite, your portion size grows (“pump up the volume”), but your overall calorie count decreases.

Research has shown, according to Rolls, a professor of nutritional sciences at the Pennsylvania State University that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food.

Water rich foods such as brothy soups, fruits and vegetables, whole grains, low-fat dairy, lean meat and fish not only help control hunger by filling you up, but they also do it on fewer calories.

In this case, the secret to being in shape during menopause is to limit the low-volume food and eat mostly high-volume ones. This allows you to double even triple your portions and still keep the weight off.

The Answer to Volumizing Your Meals

Volumizing your meals aren’t just about piling veggies next to a serving of lasagna. It’s about also about packing your recipes with low-density ingredients.

Another study co-authored by Rolls in the 2011 issue of the American Journal of Clinical Nutrition stated, “people who ate 25 percent pureed vegetables, in this case, squash and cauliflower were blended into macaroni and cheese, consumed 360 fewer calories per day”. The study also stated that by replacing high-cal ingredients with low-calorie ones, you volumize the dish, tricking your brain into thinking you’re eating more when in fact you’re eating less.

5 Ways to Volumize Your Meals and Stay in Shape During Menopause

1. Add Fruits and Vegetables to Everything: Fresh vegetables are best but if you’re time constricted, buy already washed peeled and chopped veggies. Frozen veggies are also good alternatives in cooked dishes.

2. Eat Before You Eat: You’re probably wondering, “What does that mean?” It’s simple, fill up on a low-cal soup or salad (approx. 150 calories or less) before your main course. Tip: Stock up on bags of salad greens, buy good-for-you, broth based soups that are ready-made, if you don’t have time for homemade and frozen veggies.

3. Satisfy Your Eyes First: Here the goal is a full plate. Before you even take a bite, you subconsciously take in that sight and your brain registers satisfaction. You will less likely eat too much of the wrong foods.

4. Don’t Forget Protein: Protein is the key to satiety. Have approximately 5 oz of low-fat protein such as chicken, fish, or turkey.

5. Clean Your Plate: Yes, you heard right! The goal is to feel full. With the proper foods on your plate, you can “clean the plate”.

Here’s a Quick Recipe (don’t forget to include moderate exercise)

Tilapia With Rice and Veggies

Warm one teaspoon olive oil in a sauté pan over medium-high heat

Season 4-5 ounces of tilapia fillet with a dash of salt and black pepper

Place in pan and cook until fish flakes easily with a fork (about 2-3 minutes per side)

Prepare ½ cup rice (white) add 1/2 cup steamed sugar snap peas.

Serve with 1 medium baked apple (preferably green) topped with a dash of cinnamon and ½ teaspoon brown sugar

To find out how food can help you control menopause symptoms without compromising your lifestyle and to receive a free copy of the 7 Day Menopause Diet Guide go to www.7daymenopausediet.com

For more menopause recipes click on this link http://www.amazon.com/The-Menopause-Cookbook-ebook/dp/B0085635CQ

If you have found this article helpful

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Life alone can sometimes be stressful, getting ready for the Holiday Season can add to it.

Stress is a common human emotion, however during menopause these feelings can increase and become difficult to manage. Hormonal fluctuation which accompanies menopause can lead to changes in your mood and behavior. Holiday preparation tends to add to stress,  lead to poor nutrition along menopause stress and anxiety. There are many ways you can overcome this, and it is best to start with lifestyle changes.

The first thing to do if you experience anxiety is to assess your lifestyle habits and behavior.  Looking at your diet and making changes, if necessary can help. Some foods such as almonds are thought to ease anxiety during menopause and stressful times.

Reasons Why Almonds are Good for Reducing Anxiety/Stress

Almonds are known as “‘Super food”

So-called “super food” include almonds, peaches, blueberries, and acacia berries. These are natural foods that are thought to give the body a much-needed boost.

Almonds are well-known mood enhancer, rich in Zinc, vitamin B12 and can help to prevent anxiety.

Zinc- A well-known mood enhancer, almonds are rich in zinc, an essential mineral for the body.

Vitamin B12- is another mood enhancer. Commonly found in fish and dairy products, it is also seen in almonds.

Iron- Almonds contain Iron and monounsaturated fat, both necessary to prevent and counteract anxiety A key part of your diet is iron, and it is often difficult for women to ensure they get sufficient amounts. Almonds help with this, low iron equates to fatigue and with a handful of almonds you can enjoy a daily energy boost to push you through the day.

Monosaturated fat- Studies show that hot flashes can be alleviated by increased calcium and iron intake. For iron, five of the best include: poultry, fish, eggs, some breads and nuts.

Taking Almonds to Beat Anxiety/Stress

Almonds are mood containing enhancers. They are an energy booster and protect against heart disease. Almonds can beat your menopausal anxiety and more. Including almonds in your diet is just one of many things you can do to overcome this symptom. You can’t go wrong with almonds!

My friend is on a gluten-free diet loved these fantastic cookies so much, she had to share the recipe with me! It is quick and easy and they taste as good as any of the holiday treats I make.

Holiday Gluten-Free Almond Cookies

Prep Time: 15 min. Bake: 15 min./batch

Yield: 24/two dozen

Ingredients:

1 can (8 ounces) almond paste

1/2 cup Imperial Sugar / Dixie Crystals Granulated Sugar

2 egg whites

1/8 teaspoon salt

Directions

In a large bowl, beat almond paste and sugar until crumbly. Beat in egg whites and salt until smooth. Drop by scant tablespoonfuls 1 in. apart onto parchment paper-lined baking sheets.

Bake at 350° for 15-18 minutes or until lightly browned. Cool for 1 minute before removing from pans to wire racks. Store in an air tight container.

Kris and I want to make sure that each and every day is stress free for you.

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Let winter squash hold court at your table this Thanksgiving.

Menopause Diet: Walnut Herb Glazed Butternut Squash

Butternut squash is great alternative to potatoes for those who are looking for a vegetable that is less starchy but equally satisfying.

Butternut squash is a potent source of the antioxidants alpha-carotene and beta-carotene. It is low in calories (just 41 in a half-cup serving) and a good source of filling fiber.

They are pro vitamin A carotenoids which help the body convert the carotenes into vitamin A. Vitamin A is known to boost immunities, reverse skin damage, and is essential for healthy vision.

They are also a great source of dietary fiber, vitamins C and E, and the minerals potassium and magnesium which help to promote strong bones.

The high levels of antioxidants in these orange fleshed vegetables have shown to help reduce blood cholesterol, fight cancer, and reduce menopausal symptoms.

While searching for a healthy but satisfying Thanksgiving side dish, I came across a butternut squash recipe from Kathleen Zelman. It is also one that will appeal to kids because of its sweet flavor.

According to Kathleen Zelman, MPH, RD, LD, “It is crazy to try to lose weight over the holidays. It’s much smarter to try to maintain your present weight.”

Kathleen Zelman is director of nutrition for WebMD, overseeing diet, nutrition, and food information. She serves as senior nutrition correspondent; writes features, columns, and diet book reviews and provides expert editorial review of diet and nutrition articles.

Kathleen has extensive media experience, was awarded the prestigious “Media Excellence Award” from the Academy of Nutrition and Dietetics for her contribution and commitment to educating consumers about food and nutrition issues.

She is a contributing writer for newspapers, magazines, and books, including A Harvest of Healing Foods. She has extensive experience working with weight management clients, chefs, and restaurants in analysis and development of healthy recipes.

Walnut Herb Glazed Butternut Squash

(makes 6 servings)

Ingredients:

2 large butternut squash (totaling 3-4 lbs)

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

¼ cup dark brown sugar

2 shallots, chopped

½ cup toasted, chopped walnuts

½ cup fresh, whole sage leaves (or 1tsp dried)

¼ tsp sea salt

freshly ground pepper to taste

Directions:

Preheat oven to 400

Skin, seed and cube squash and place in a large mixing bowl

Toss squash with olive oil, balsamic vinegar, brown sugar and shallots

Arrange squash mixture in a single layer on a rimmed cookie sheet or sheet pan

Roast squash until golden brown and tended, about 30 minutes, stirring once to ensure even cooking

Remove squash from oven. Toss gently in a serving dish with walnuts, sage leaves, salt and pepper and serve.

Enjoy and Happy Thanksgiving!

Don’t forget to burn some of those turkey calories with a brisk water after the feast…

Let us know how you, your family and friends enjoyed this “sweet” meal by leaving your comments below.

Lose Menopause Weight With These 10 Tips

One of the biggest problems faced by women during and after menopause is weight gain. No matter which phase of life a woman finds her, she always wants to and likes to look good.  The extra flab accumulating around the waist, hips and thighs is definitely not conducive to this. We all know that when a woman does not feel pretty, it demoralizes her and gnaws at her confidence affecting her actions and her outlook towards life.

Does menopause mean you are stuck with lugging around extra doses of fat and an out of shape body for the rest of your life?

Thankfully it means no such thing. Menopause is just another transition, a female’s body experiences through the multiple stages of one lifespan. With a little help from the right kind of diet and lifestyle you can have a fabulous body even in your 50s and 60s.

Why do women gain weight during menopause?

Menopause is that phase of a woman’s life when her ovaries are no longer capable of producing eggs. It is characterized by twelve months of absence of the menstrual cycle. When this happens the ovaries, which have been working ceaselessly for so long, slow down. They reduce the production of certain hormones and enzymes in the female body.

The hormonal imbalance thus causes, leads to a lower production of estrogen in the body. A lower level of estrogen means a lower rate of metabolism. The same food that you have had for years is going to take twice the time to digest. This leads to accumulation of fat in the body especially in the abdominal areas and the hips and thighs.

10 easy to follow tips to reduce weight gain

A Diet Change

You have to consider switching over to a low calorie, low fat and low sugar diet. Make sure you consult a nutritionist before you freeze on a diet. Eating a particular kind of food should not result in a reduction of the nutrients necessary for your body. Go easy on what you are feeding your system and make it slightly simpler for your enzyme-deprived body to digest and assimilate simpler food. Latching on to the right diet is forty percent of the task of weigh reduction or weight lose

 Fruit Addiction

It is not only delicious and nutritious to get addicted to fruits but it can also help you bring your weight within control. Fruits are good for the body. Every time you have hunger pangs between meals grab an apple or a banana to satisfy your need. Every time you are feeling a little low and crave to munch on something, scoop out the tender flesh of a kiwi. Stock your refrigerator with fruits and indulge yourself anytime you feel the urge to eat out of hand

Get Nutty

Nuts and dried fruits are another healthy snack option. Keep a bowl of almonds or dried apricots on you work desk or on your dining table. Every time you feel you want to sink your teeth into food just for the heck of it, nibble on the nuts and dried fruits. They are rich sources of nutrients and enzymes and are highly essential for the body

Raid the Kitchen

Menopause Weight Loss Tips

You can even make this into a fun activity. Call a couple of your close friends and make them clean out your kitchen of all unhealthy food items. These include all those cans of sugar rich sodas, fried chips and any other processed and packaged food. Unless and until you have checked the calorie content and the ingredients contained by a particular food item, discard it. The simplest way to lose weight is to stay as healthy as you can.

Add Flaxseeds and Flaxseed Oil to your daily diet

Include at least 2 tablespoons of freshly grounded flaxseeds and some spoons flaxseed oil in your daily diet. Flax is rich in fiber and omega-3 and 6, and boost up the metabolism of your body

A two course meal

Even if you have a sweet tooth, skip desert as often as you can. Your post menopausal body cannot handle the excessive sugar and converts it into fat for later use. Sugar rich food is the primary reasons for weight gain in women. A desert once a week or indulging yourself socially is ideal. Every time you feel the urge for desert trying scoping spoonfuls of cold yogurt. It feels like and desert and causes no harm to your body.

Raw Food Diet For Menopause Health

Check Out Yuri’s Elkaim’s Click Here –>  Eating For Energy Program (Raw Food for Menopause Health)

Stay away from processed foods. Eating raw foods restores the necessary enzymes in your body. Raw vegetables are rich in enzymes and phyto-estrogen which help balance out the side effects of the hormonal imbalances caused due to menopause. Eat more of nicely cleaned, fresh vegetables. Stay away from cooked food or food which is over heated. There are loads of raw food salad recipes to choose from on the internet

Exercise

No matter how often I say this, it just cannot be enough. I do not mean you book yourself a strenuous workout at the gym, however if you want to do it there is nothing better than that. But simple easy workouts can go a long way in getting your weight under control. Even forty five minutes of brisk walking or cycling or swimming every morning is enough. Staying fit and active are the key ingredients to create a happy healthy body and mind.

Meditate

Most post menopausal women tend to overeat because of mental restlessness and depression. Having a healthy mind is more conducive towards planning a healthier post menopausal lifestyle. Meditation, for at least twenty minutes every morning, calms and refreshes the mind and helps it deal with the stress caused by hormonal imbalances

Switch to Yoga  —> Click Link To Review Recommended Yoga Program

Yoga is the perfect combination of breathing exercises and body postures which bring about a harmony between the body, mind and soul. Regular yoga will help you gain control of your weight once again and will also help you shape your body.

Remaining healthy, fit and confident even after menopause is as easy as being conscious about what you eat and how exercised you keep your body. Simple steps can help you have a comfortable time even post menopause.

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Stay Active, Stay Fit, and Embrace Your Beauty

Making the choice to a healthier lifestyle through menopause isn’t always easy.

As you fumble through the internet in search of options, you now have become more confused on which choice is the right choice.

My Menopause Fix has had the pleasure of meeting two women (a mother and daughter) who together have created a website dedicated to “Naked Eating”. The Naked Kitchen provides you with recipes and a plant-based diet that can change your life by simply providing your body with the healthiest most natural and nutritious foods.

The recipes are delicious and we at My Menopause Fix have had the pleasure of trying many of them and want to introduce you to Kristy Taylor from the Naked Kitchen.

Sometimes you can be doing all the right things and have great results and suddenly everything changes. That ‘suddenly’ happened for me this past year. I myself didn’t change anything. I was still running daily and eating a whole food plant based diet. Why then was I gaining weight, developing a paunchy belly and tired all the time? Well, if you are at this wonderful website, mymenoapusefix.com, then you can probably figure out the reason. Thanks to great resources like this one I was able to find some solutions to my menopause problems and get myself back in the groove.

I’ve been a runner for many years. Mostly because I love it but also because it’s been an efficient way for me to maintain my weight. I now include a strength training regimen that I alternate with running. It’s wonderful for combating that paunchiness problem, defining abs, toning arms and improving balance. See my review of Erin O’Brien’s Strong Body, Ageless Body @ thenakedkitchen.com.

Recently I’ve been learning about and incorporating more raw food in my diet. I now eat at least one meal a day that is completely raw. The following recipe is a favorite of mine. It’s a completely raw salad, full of nutrition, low in carbs and gluten free.

Raw Salad

 Ingredients:

1 cup cubed butternut squash

1 large bunch kale (304 large leaves), washed and stems removed, julienned (cut into thin strips)

1/4 cup red onion, finely diced

1/3 cup unsweetened or apple sweetened dried cranberries

1/2 cup curried cashews (recipe below)

2 tbsp cider vinegar

2 tbsp extra virgin olive oil

2 tsp pure maple syrup

1 tsp madras curry powder

1/2 tsp sea salt

For the curried cashews

1/2 cup raw cashews

1 tsp neutral flavor oil

1 tsp madras curry powder or to taste depending on the curry powder you use

1/4 tsp sea salt

1 tsp coconut crystals

Preparation:

For a truly raw diet soak the cashews for 24 hours, drain and pat dry. Toss with the remaining ingredients and place in a food dehydrator for the time specified in the manufacturers instructions.

For all others mix together the ingredients for the curried cashews.

Spread in a single layer on a baking sheet.

Bake 10-15 minutes until lightly toasted. Remove from the oven and set aside.

Place the squash cubes into a food processor and pulse until you have confetti like crumbles.

Remove the squash to a large bowl and toss with the kale, onion and cranberries.

In a small bowl whisk together the vinegar, oil, maple syrup, curry and salt.

Pour over the salad ingredient and toss to coat.

Serve topped with the cashews.

Nutritional Info:

Makes approximately 6 cups.

Serving size approximately 1 1/2 cups.

Nutrients per serving:  Calories: 149, Cal. from Fat: 83, Total Fat: 10g, Sat. Fat: 1g, Carbs: 15g, Fiber: 1g, Sugars: 7g, Protein: 3g, Sodium: 245mg, Chol: 0mg

Notes: Store leftovers in an airtight container in the refrigerator for up to 2 days.

For more recipes and to learn more about the Naked Kitchen and Kristy go to the nakedkitchen.com, Kristy@ The Naked Kitchen

What choices have you made to a healthier natural way of eating?

Would you consider a natural raw food diet?

 Share your comments and thoughts with the menopause community below 

Menopause is a stage of female passage. It awakens you to new and rewarding ways of living. Embrace the change and accept greater health as you journey through the phases of menopause.

After the World Menopause Day 2012 Health Summit hosted by Kris, we at My Menopause Fix had the chance to review the Raw Food Diet benefits that Yuri Elkaim, one of our hand selected presenters, spoke of during the summit.

Yuri is the author of Eating for Energy and is one of our colleagues and leading authorities on “eating the raw food diet”.

Raw Food Diet Review: winning over menopause

Menopause is a challenging phase in every aging woman’s life. However, there are quite a number of solutions that can be utilized to lessen, or better still bring to an end, the fierceness associated with most of its symptoms. At this moment in time, different solutions have been hyped as having the ultimate power to suppress menopausal symptoms. While most of these solutions tend to work, it’s important to note that some may end up affecting your health status in ways that can out do the expected gains. It’s out of that reason that woman are advised to visit their medical doctors for solutions that can work without posing adverse side effects to their bodies or health.

Understanding raw food

Before committing to any menopausal solution, take time to analyze what other people say about the approach preferred and more so read through the pro and cons as highlighted on different sources.

In order to save time when researching on worthy food diet plans, this page touches on findings generated from raw food diet review. To start with, raw food constitutes natural foods that are uncooked and unprocessed. Proponents for the food diet plan insist that cooking destroys nutritional value and kills enzymes that the body requires to function optimally. However, if there’s need to have the food warmed; you must ensure that temperatures remain below 115 degrees Fahrenheit otherwise the primary objectives behind having the meal will not have been achieved.

Why raw food diet?

As an aging woman, it’s highly recommended that you let Menopause and raw food diet  go hand in hand. This diet should be adopted way before menopause starts and continued for as long as one can. In point of fact, most women dread menopause phase because of the challenges posed by resulting symptoms. Although the challenges may vary from one woman to another, some remain common and obvious. They include: Hot flashes, night sweats, mood swings, depressions, weight gain, lost libido and poor quality of sleep. Fortunately, raw food diet review categorizes the main components of raw food among foods that hold the power to reduce effects of menopausal symptoms. Although the foods that constitute raw food diet constitute foods like fruits and vegetables, there are several other options that can be exploited for maximum benefits. You can eat foods that include raw milk and raw meat. For a more detailed food plan, have a look at the foods listed below:

•          Raw beans, legumes, lentils, sprouts

•          Fresh Fruits

•          Fresh Vegetables

•          Seeds. Like Sunflower seeds

•          Nuts. Even Cashew nuts

•          Dried fruits

•          Dried vegetables

•          Herbal tea

•          Freshly squeezed fruit and vegetable juices

In view of the fact that menopause is poised to happen at some point in every woman’s life you can keep vigil by eating right to lessen the symptoms. Menopause and raw food diet plus constant yet vigorous exercise activities is certainly the path way to a new stage in life without experiencing physical and mental stress.

Given that raw food diet is primarily composed of foods in their true form, the expected nutritional impact on the body is exceptionally great and capable of facilitating hormonal balance.

During menopause, weight gain is caused by hormonal imbalance hence having it stabilized is essentially important for any one woman who cares about how she feels and looks; as Hippocrates has put it very nicely in words – “Let your food be your medicine, and your medicine be your food.”

Many benefits can be obtained through the raw food lifestyle. We highly recommend your taking the time to take a look at Yuri’s Raw Food Diet. My Menopause Fix has found it to be beneficial to healing yourself through a simple process by eating more raw “natural” foods.

For more information on Yuri Elkaim’s Eating for Energy and Raw Food Diet or any of his amazing products visit Yuri at www.Yurielkaim.com

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