Menopause food ideas

Want a better menopause than your mom had? Here’s a simple, easy tasty tip: start eating food and herbs that work with your body’s estrogen production now! Phytoestrogenic food and herbs help your body avoid dramatic crashes in estrogen levels that have been linked to more intense hot flashes and other menopause symptoms. Every day eat herbs and foods that can ease the effects of your ovaries’ irregular declining estrogen production during your menopause transition years.

 Millions of American women suffer from hot flashes during menopause, but not many realize that diet can have a lot to do with it. During menopause, women are undergoing hormonal changes that can disrupt sleep, stress them out and make them tired, three things also associated with weight gain. Willpower goes down the tube when people are stressed and they will not do all the good things they should do be doing like eating properly and exercising. It all can add up to the muffin top effect: that shift of weight to the abdomen that makes clothes fit poorly, if at all, and that stresses out a woman every time she gets dressed.

 Everyone does not want to take hormones as they are going through menopause.  Many people do not want to be on a handful of supplements for that matter.  I have developed suggestions to help women incorporate recipes into their diet, that contain hormone and mood balancing properties.

Some examples:

*Flaxseeds are estrogenic, and contain essential fatty acids that are good for skin.
*Horny goat promotes healthy libido.
*Lavender is a calming, relaxing herb.
*Snack bars fortified with soy phytochemicals for hot flashes in menopausal women

There are two main types of phytoestrogens – and some foods have both: (1) isoflavones (cooked beans (e.g. yellow split peas, black turtle beans, red kidney beans and red lentils), whole grains, leafy greens (cooked parsley, nettle, cabbage, broccoli, kale, mustard greens, collards, lamb’s quarters, seaweeds and rhubarb stalks, tofu) and (2) lignans (flaxseeds and other edible seeds, whole grains, seaweed (alaria, dulse, hijiki, kelp, kombu, nori, wakame), fruit & berries)

Try to incorporate some of the following items into your diet.  They are all mentioned in my upcoming e-book "Why is my Head on Fire", which includes recipes and supplement ideas for women trying to make the transition naturally.  We want this to be a smooth transition.

Check back often, as I update this blog as new products emerge.






Flaxseeds   Earl grey 


 Spirulina ORGANIC SPIRULINA POWDER

 Damiana damiana tea bag

 Long Life Horny Goat Triple Leaf Horny Goat tea

 Hibiscus tea The Republic of Tea, Natural Hibiscus, 36-Count


 Wheatgrass Dr Wheatgrass Supershots 5.07fl.oz. - Wheat Grass Juice in a Bottle, Invented By a Medical Doctor and Proven to Work, Pure, Concentrated and Natural - No Alcohol


Beneficial phytoestrogenic herbs include borage, evening primrose oil, licorice root, nettles, fennel, red clover, black cohosh, vitex, false unicorn root, elder, fenugreek seeds, dandelion, Honduran sarsaparilla, kudzu root, Lady’s Slipper, Liferoot, passionflower, sassafras, sweet briar, verbena. (If you decide to experiment with these herbs, do your research because some of them can promote excessive bleeding during menstruation.)


 Dong Quai Tea Dong Quai Herbal Tea 20 Bags


Other phytoestrogenic foods include apples, berries, dried beans, lentils & chickpeas, carrots, cherries, flaxseeds, garlic, grapefruit, onions, peas, dried sea vegetables, sweet potatoes, oats, pears, rice bran, sesame seeds, whole grain rice and oats, extra virgin olive oil, and many other fresh fruit and veggies.

 Dried berries Freeze dried fruit snack


Oatmeal

What oatmeal can do for you:
Organic Flax Oatmeal Lower cholesterol
Keep you full longer and thus keep hunger pangs at bay
Help to keep your bowel clean
Stabilize blood sugar levels
Rich in E vitamin- an antioxidant that removes free radicals responsible for premature aging

Lavender is particularly effective for symptoms which may go hand-in-hand with menopause – such as stress, anxiety, muscular and rheumatic pains, digestive disorders and has even been shown to smooth out mood swings and depression. Best of all, aromatherapy is a proactive, natural and non-invasive way to enhance the body’s natural ability to balance, regulate, heal and maintain itself.

Lavender dressing Lavender Vinaigrette with hints of Balsamic and Lime Dressing

Lavender sprigs  Culinary Lavender 4 oz.

Progesterone cream Emerita Pro-Gest Natural Progesterone Cream, Paraben-Free, 4-Ounce Tube

Appliance ideas for a low cholesterol diet

The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat: Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin. Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef. Trim all visible fat from meat before cooking. Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.

Use a rack to drain off fat when broiling, roasting or baking. The Nu Wave oven pro cooks using these methods. By using racks, it releases up to 250% more fat drippings than a regular conventional oven. Plus no added fats or oils are required. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade. Showtime Ronco Rotisserie Oven


Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top. Eat chicken and turkey rather than duck and goose, which are higher in fat. Remove the skin from chicken or turkey, preferably before cooking. If your poultry dries out too much, leave the skin on for cooking but remove before eating. Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Eat more seafood.

 Try meatless meals featuring vegetables or beans — think eggplant lasagna, a big grilled portobello mushroom on a bun in place of a burger, or beans-n-weenies without the weenies. Or think of meat as a condiment in casseroles, stews, soups and spaghetti — use it sparingly, just for flavor, rather than as a main ingredient. The cholesterol in eggs is all in the yolks --- without the yolk, egg whites are a heart-healthy source of protein. Many recipes calling for whole eggs come out just as good when you use egg whites or cholesterol-free egg substitute instead of whole eggs. Replace each whole egg with two egg whites. For baking, you may want to add a tablespoon or less of liquid vegetable oil such as canola, safflower, sunflower or soybean for a moister consistency. Increase fiber and whole grains. Use olive oil or grapeseed oil instead of butter to sautee your vegetables, or grill them halogen infrared oven,George Forman grill countertop

Resveratrol containing supplements by Vita Doc

Resveratrol seems to be everywhere in the news these days. But another plant-based chemical, quercetin, is beginning to attract attention from researchers as well.

Recent studies suggest that resveratrol and quercetin might actually be more effective when taken together. Both resveratrol and quercetin are polyphenols, a group of antioxidant chemicals found in many fruits and vegetables.

An antioxidant is a compound that destroys free radicals in the body, those atoms with unpaired electrons that cause damage to tissues and cells as they roam the body scavenging electrons from other atoms. The polyphenols have been found to have such health benefits as lowering LDL (bad) cholesterol in the body, and reducing the risk of heart disease and cancer.

In fact, many scientists believe that the polyphenols may be some of our most powerful natural agents for the prevention of chronic diseases of aging, and even for slowing the aging process. Resveratrol is found in the skins and seeds of red and purple grapes, and in dark-colored berries and peanuts; good sources of quercetin are onions, especially red onions, and the skins of apples. Significant quantities of both quercetin and resveratrol are present in red wine. Although both resveratrol and quercetin are polyphenols, of the two, only quercetin is classed as a flavonoid. These plant pigments provide color in fruits, vegetables, and flowers and wine as well. Some recent research has suggested that quercetin boosts resveratrol. Impressive as the effects of resveratrol may be alone, they may be enhanced by working together with quercetin. For example, in a 2008 in vitro (test tube) study (Yang et al.), researchers investigated the effects of various combinations of quercetin and resveratrol on adipogenesis and apoptosis. Adipogenesis is the formation of fat cells, or adipocytes; and apoptosis is the process of programmed cell death, by which the body rids itself of old, unhealthy, or excess cells.

When maturing fat cells were treated with resveratrol and quercetin separately, resveratrol suppressed fat accumulation by 9%, while quercetin suppressed it by 15%. However, when given in combination, fat accumulation in the cells was decreased by more than 68%. In addition, resveratrol and quercetin, administered individually, induced programmed cell death in mature fat cells by 18% and 15%, respectively. Given together, they increased apoptosis in mature adipocytes more than the single compounds did. These data may have significant implications for the development of products using resveratrol and quercetin for weight loss. The researchers stated, Taken together, our data indicate that combinations of resveratrol and quercetin can exert potential anti-obesity effects by inhibiting differentiation of preadipocytes and inducing apoptosis of mature adipocytes. Some research scientists believe that the combination of resveratrol and quercetin may not be the only synergistic possibility.

It may be that a group of five compounds can work together in synergy to offer protection against heart disease and cancer. Resveratrol and quercetin, vitamin E, vitamin C, and selenium (a trace mineral) are being investigated together with this goal in mind. Privita contains resveratrol and quercetin.  It is blended with other compounds with estrogen blocker and aromatase activity. Maqui/Resveratrol/Acai Ultimate contains resveratrol with vitamin E, vitamin C, green tea and selenium.

 The statements on this website have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
 
 

Amount of allowed vegetables on Beta HCG diet

 On the Beta HCG diet, the vegetable can be fresh, frozen or canned. You may steam, broil, grill, or eat it raw.
Fortunately, the amount of vegetables allowed is more flexible than the meat, fruit, or carb.
Too much fruit, and you have eaten way too many sugar calories.
Too much meat, and you have eaten too many fat calories.

The vegetables, as long as they are prepared without fat or sugar, leave the most flexibility.

You are allowed up to 500 calories per day in total food.
Let's say for example that you eat shrimp as your 100 gram meat, and strawberries as your fruit for each meal that day. You would have more calories left and would be able to eat way more vegetables than on a day where you ate beef for your 100 grams of meat and apples for your fruit.

If you have my book, the Beta HCG Detox diet, which is available on my website, you will get some ideas of the calorie counts of the different meal combinations.

In most of my recipes I used 100 grams of each vegetable, but in the original protocol, Dr. Simeons was not as precise about the amount of vegetables as he was about everything else.

I would measure 100 grams, unless you see room for extra calories in your meal and want to increase the amount of vegetables to get to your 500 calories.

Here are some calorie estimations to help you with your calculations.


Asparagus (3.5 oz) – 20 calories

Beet Greens

Broccoli (3.5 oz) – 34 calories
Broccoli (1 cup – 88g) – 30 calories

Celery (3.5 oz) – 15 cal
Celery (medium stalk) – 6 calories

Cabbage (3.5 oz) – 24 calories
Cabbage (1 cup shredded) – 17 calories

Cauliflower (3.5 oz) – 22 calories
Cauliflower (1 cup) – 28 calories

Cucumber (3.5 oz) – 12 calories

Fennel

Lettuce, all varieties (3.5 oz) – 20 calories
Lettuce, all varieties (1 cup) – 8 calories

Onions (pickled) - 23 calories per 100 grams

Red Radishes (3.5 oz) – 12 calories
Red Radishes (one medium) – 1 calories

Spinach, raw (3.5 oz) – 20 calories
Spinach, raw (1 cup) – 7 calories
Spinach, frozen (3.5 oz) – 23 calories
Spinach, frozen (1 cup) – 41 calories
Spinach, cooked (3.5 oz) – 31 calories
Spinach, cooked (1 cup) – 48 calories

Tomato (3.5 oz) – 20 calories
Tomato (cherry) – 3 calories