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.