Did you know that women can be in perimenopause for many years before menopause begins, usually 8-10 years prior to menopause! Women usually start to feel the effects of perimenopause in the 40’s, but it can start as early as your 30’s. Some common signs yoiu may be in perimenopause include: hot flashes, weight gain, breast tenderness, fatigue, brain fog, irregular periods, urinary leakage, breast tenderness, vaginal dryness and worsened PMS. Although women will experience perimenopause differently, all women will eventually experience perimenopause and menopause. The changes we experience ar5e due to hormonal fluctuations, especially estrogen. There are things women can do to reduce symptoms and improve quality of life as they go through this normal life stage.

• Consume foods high in phytoestrogens. A phytoestrogen is a plant-derived xenoestrogen not generated within the endocrine system, but consumed by eating phytoestrogenic plants. Plants that contain phytoestrogens include: Soy, flax, cashews, chickpeas, alfalfa sprouts, sesame seeds, berries, legumes, almonds, garlic, and wheat bran. Incorporating these foods can aide with possible hormonal imbalances.
• Avoid triggers for hot flashes such as spicy food, alcohol and extreme heat. Dress in layers, and practice deep breathing.
• Consider a low dose birth control pill to regulate hormones.
• The usage of antidepressants can reduce incidents of hot flashes and brain fog.
• Consider supplements. B Vitamins, Vitamin D3, Boron, DHEA, black cohosh, evening primrose oil, and dong quai.
• Exercise. Strength training and gaining lean muscle mass can help with the weight gain that natgurally occurs as women enter menopause.
• Stay at a healthy weight. The ebst way to reduce symptoms is to eat a healthy, well rounded diet, sleep well and reduce your stress.

ALWAYS talk to your doctor before you take supplements or start a medication. There are many things you can do to reduce the symptoms of peri menopause and  menopause. Talk to your doctor and RD to create a plan that works for you.

 

 

Recipe Summary 

Total: 30 mins

Servings: 10

 

Ingredients

Ingredient Checklist

• 2 cups yellow wax beans (about 8 ounces), trimmed, cut into 1 1/2-inch pieces
   
• 2 cups sugar snap peas (about 6 ounces), trimmed, halved if desired
   
• ½ cup extra-virgin olive oil
   
• 3 tablespoons white-wine vinegar
   
• 2 teaspoons Dijon mustard
   
• 2 teaspoons honey
   
• 2 teaspoons chopped fresh tarragon or 3/4 teaspoon dried
   
• 1 teaspoon salt 
   

• ½ teaspoon ground pepper
   
• 1 15-ounce can black soybeans or black beans (see Tip), rinsed
   
• 1 15-ounce can chickpeas, rinsed
   
• 1 bunch scallions, very thinly sliced
   

 

 

Directions

Instructions Checklist

• Step 1
  Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add wax beans and snap peas; cover and steam until crisp-tender, 4 to 5 minutes. Spread the vegetables out on a large baking sheet to cool.

• Step 2
  Whisk oil, vinegar, mustard, honey, tarragon, salt and pepper in a large bowl. Add soybeans (or black beans), chickpeas, scallions and the cooled vegetables; toss to coat. Serve at room temperature or cold.

Tips

Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you’re in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

Serving Size: 2/3 Cup

 

Per Serving:

 

189 calories; protein 4.3g; carbohydrates 17.5g; dietary fiber 4.5g; sugars 3.4g; fat 11.8g; saturated fat 1.6g; vitamin a iu 255IU; vitamin c 13.4mg; folate 58mcg; calcium 45.5mg; iron 1.7mg; magnesium 19.9mg; potassium 266mg; sodium 337.6mg; thiamin 0.1mg; added sugar 1g. 

Exchanges: 1/2 Starch, 1/2 Vegetable, 1/2 Lean Meat, 2 Fat