What You Need To Know About Menopause

Menopause is a natural phase of life, yet it is rarely discussed. According to NAMS (North American Menopause Society), menopause is defined as the final menstual period, confirmed after afetr 12 months of no menstrual bleeding. Perimenopuase starts approximately 4 years before this event. Age of onset varies, but typically occurs between the ages of 45-55. Menopause is accompanied by many side effects, some of which are: brain fog, hot flashes, lack of libido, difficulty sleeping and weight gain. There is also greater risk of certain health conditons: Osteoporosis, cardiovascular disease, diabetes and cancer. As challenging as this time of life can be, there are things you can do to make it easier.

• Maintain a healthy weight. Weight gain is normal during midlife due to fluctuating hormones, stress and decreased calorie needs. Following a low calorie, low fat diet with reduced calories, keeping a food log to stay accountable and stay as active as possible. The goal is at least 150 minutes of aerobic activity a week. Newer studies suggest women in menopause would benefit from 300 minutes a week of aerobic activity.
• Maintain lean muscle mass. Make sure to consume enough protein (1.0-1.2 g/kg body weight), which can limit decline of muscle and do resistance training a few times a week.
• Consume a balanced, low fat diet with a focus on vegetables, fruits, low fat dairy, lean protein, and whole grains. Limit red meat, sugar, spicy foods, caffeine and high saturated fats and trans fat. Increase fatty fish consumption to 2 times per week for those healthy Omega 3 fats. Make sure you are consuming 25 mg of fiber a day and consider a probiotic supplement as well as Vitamin D3.
• Reduce alcohol consumption and do not smoke.
• Practice stress reduction techniques on a regular basis such as meditation (happify, headsapce, and calm are a few apps) or yoga.
• Plant estrogens such as isoflavones, found in soybeans, lentils, chickpeas and other legumes and lignans-flax, whole grains and some fruits and vegetables potentially can reduce menopausal symptoms, but research is very limited.
• Have good sleep habits. Go to bed and wqake at the same time. Do not engage with electronics before bed and keep your room cool. Have a cut off time for fluids so that you are less likely to wake up in the middle of the night to go to the bathroom.
• Talk to your physician if hormone replacement or bio identical hormones would be a fit for you. Do not take supplements without discussing with your physician first. SSRI’s are also used to reduce the symptoms of menopause and can also be discussed with your physician.

Do not suffer in silence. This is a life change that all women go through and should be destygmatized. There is no shame and women should not have to just suffer through it. Reach out to your physician and RD for help, thats what they are there for!

Slow-Cooker Mediterranean Stew

This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes.

 

Sarah Epperson

Source: EatingWell.com, November 2019

 

 

 

Recipe Summary

Active: 15 mins

Total: 6 hrs 45 mins

Servings: 6

Ingredients

 

Ingredient Checklist

• 2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes
   
• 3 cups low-sodium vegetable broth
   
• 1 cup coarsely chopped onion
   
• ¾ cup chopped carrot
   
• 4 cloves garlic, minced
   
• 1 teaspoon dried oregano
   
• ¾ teaspoon salt
   
• ½ teaspoon crushed red pepper
   
• ¼ teaspoon ground pepper
   
• 1 (15 ounce) can no-salt-added chickpeas, rinsed, divided
   
• 1 bunch lacinato kale, stemmed and chopped (about 8 cups)
   
• 1 tablespoon lemon juice 
   
• 3 tablespoons extra-virgin olive oil
   
• 8 leaves Fresh basil leaves, torn if large
   
• 6 lemon wedges (Optional)
   

 

Directions

Instructions Checklist

• Step 1

  Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

• Step 2

  Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.

• Step 3

  Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.

• Step 4

  Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

Tips

Equipment: 4-qt. slow cooker

Nutrition Facts

Serving Size: 1 3/4 Cups

Per Serving:

191 calories; protein 5.7g; carbohydrates 22.9g; dietary fiber 5.6g; fat 7.8g; saturated fat 1g; vitamin a iu 5379.6IU; vitamin c 32.7mg; folate 39.3mcg; calcium 128mg; iron 2.1mg; magnesium 33.8mg; potassium 309.5mg; sodium 415.5mg; thiamin 0.1mg.

 

 

 

 

 

 

Should You Eat Dark Chocolate?

Dark chocolate has numerous health benefits, but not all chocolate is created equal. The benefits of chocolate are derived from the cocoa, which is rich in plant flavanols-The main flavanols found in cocoa are epicatechin and catechin, and procyanidins. Procyanidins provide the majority of antioxidant activity in cocoa products. In addition to polyphenols, cocoa contains methylxanthine compounds—predominantly theobromine—about 2% to 3% by weight.. Dark chocolate contains 50-90% cocoa solids, cocoa butter and sugar, while milk chocolate contains 10-50% cocoa solids, cocoa butter, milk and sugar. You want to look for dark chocolate with at least 70% cocoa. Also, pay attention to portions, try not to consume more than 1 ounce per day. Some of the benefits of dark chocolate include:

• Antioxidant powerhouse.
• Anti-inflammatory properties.
• Cocoa polyphenols induce the release of nitric oxide, which have cardio protective benefits as well as have an anti-hypertensive effect (can help to lower blood pressure).
• Can modulate intestinal microbiota and possibly be involved in the maintenance of mucosal integrity.
• Possibly helps to improve cognitive function as well as cerebral flow and reduce neurological decline.
• Fibers present in cocoa beans can help to improve the LDL: HDL ratio, decreasing the bad cholesterol and increasing the good cholesterol.
• Magnesium, copper, potassium and iron, important minerals are present in cocoa, which also have cardio protective benefits.
• Can improve mood.

It is best to look for organic dark chocolate, but also look for a high cocoa content (at least 70%), low sugar and no preservatives when possible. Some great brands:

• Hu
• Taza
• Green and Blacks
• Lindt
• Ghirardelli
• Valrhona
• Ritter Sport
• Scharffen Berger
• Alter Ego

Although dark chocolate does have health benefits, be mindful that cocoa contains caffeine, and consuming large amounts can have side effects such as rapid heart rate, anxiety, acid reflux and migraine. If you experience any of these side effects, do not consume chocolate. Consume in moderation and enjoy this heart healthy sweet treat.