Foods Good for Menopause (December 2023).
As we head into winter it is more important than ever to be intentional about the variety of whole foods you include in your daily meals and snacks.
Eating a wide variety of whole foods will support your immune system in fighting off seasonal bugs but if you do become ill it will also help you recover quicker.
Choosing local produce can become limited during the winter season so you may want to include some frozen products in your weekly shop along with staples such as lentils and pulses to help bulk out a meal while adding further nutrients.
Following are my Spotlight Ingredients for the first four weeks of winter, don’t forget to download the recipe collection via the link at the end of the post which includes 13 recipes featuring the Winter ingredients.
Clementines: Bursting with Sunshine for Menopause and Beyond ☀️🍊
Meet the little balls of sunshine – clementines! These petite citrus fruits aren’t just delicious; they bring a burst of benefits for both menopause and your overall well-being.
Menopause Benefits:
- Collagen Boost: Clementines are rich in vitamin C, promoting collagen production for skin elasticity, which can be particularly beneficial during menopause.
- Mood Elevation: The sweet and citrusy aroma can have mood-boosting effects, helping to combat stress and mood swings.
- Hydration Support: With high water content, clementines contribute to hydration, which is especially important during menopause.
General Well-being:
- Immune Defense: Packed with immune-boosting vitamin C, clementines help ward off illnesses and keep you feeling vibrant.
- Digestive Aid: The fibre content supports healthy digestion, reducing bloating and promoting gut health.
- Low-Calorie Energy: Clementines offer a natural energy boost making them a perfect snack for those midday slumps, don’t forget to pair with a little protein, cashews are a perfect match!.
Peel and enjoy these little citrus wonders as a refreshing snack, toss them into salads, or squeeze them into a morning smoothie to bring a touch of sunshine to your day and support your well-being during menopause and beyond. 🌈🧡
Brussels Sprouts: Tiny Powerhouses for Menopause and Beyond 💚🌱
Don’t let their size fool you – Brussels sprouts are like little green powerhouses, packed with benefits for both menopause and your overall well-being.
Menopause Benefits:
- Bone Support: Brussels sprouts are a good source of vitamin K, essential for bone health, which becomes especially crucial during menopause.
- Hormone Balance: They contain compounds that may contribute to hormonal balance, helping to alleviate symptoms like mood swings.
- Antioxidant Boost: Rich in antioxidants, Brussels sprouts support overall health and can counteract oxidative stress associated with menopause.
General Well-being:
- Immune Defense: Loaded with vitamin C, Brussels sprouts contribute to a robust immune system, keeping you resilient year-round.
- Digestive Health: The fiber content supports healthy digestion, preventing bloating and promoting gut health.
- Nutrient Density: Brussels sprouts are a nutritional treasure trove, offering vitamins and minerals that contribute to overall vitality.
Roast them, sauté them, or shave them into salads to enjoy the versatile and health-boosting benefits of Brussels sprouts in your daily meals. Your body will thank you for these green gems! 🌿💪
Sage: Wise Herb for Menopause and Beyond 🌿🌼
Meet sage, the wise and versatile herb that brings a range of benefits for both menopause and your overall well-being.
Menopause Benefits:
- Hot Flash Relief: Sage has been traditionally used to alleviate hot flashes and night sweats during menopause, providing a natural cooling effect.
- Mood Stability: Certain compounds in sage may contribute to mood stabilization, helping to manage stress and mood swings.
- Cognitive Support: Sage has potential cognitive benefits, supporting brain health during the hormonal changes of menopause.
General Well-being:
- Anti-Inflammatory: Sage contains anti-inflammatory properties that contribute to overall health, reducing inflammation in the body.
- Digestive Aid: Traditionally used to soothe indigestion, sage can be a gentle supporter of digestive health.
- Antioxidant Power: Rich in antioxidants, sage helps combat oxidative stress, supporting your body’s defenses.
Incorporate sage into your meals, teas, or enjoy its aroma through essential oils to embrace the holistic benefits of this wise herb. 🍃💛
Turkey: Lean Protein Power for Menopause and Beyond 🦃🌟
Beyond being a holiday centrepiece, Turkey is a lean and nutritious protein source that brings many benefits for both menopause and your overall well-being.
Menopause Benefits:
- Protein Prowess: Adequate protein is crucial during menopause for muscle health, and turkey provides a lean source that supports muscle maintenance.
- Satiety Support: Protein-rich turkey helps you feel fuller for longer, aiding in weight management, which can be a concern during menopause.
- Tryptophan Tranquility: Turkey contains tryptophan, an amino acid that contributes to serotonin production, promoting mood stability during hormonal changes.
General Well-being:
- Muscle Maintenance: The protein in turkey is essential for muscle repair and growth, contributing to overall physical health.
- Nutrient Rich: Turkey is a good source of essential nutrients like B vitamins, selenium, and zinc, supporting various bodily functions.
- Immune Boost: The nutrients in turkey, including zinc, contribute to a robust immune system, helping to ward off illnesses.
Roast, grill, or include turkey in salads and sandwiches to enjoy its delicious and health-promoting benefits. Your taste buds and body will thank you for this protein powerhouse! 🍗💪
Download the Winter Spotlight Ingredient Collection HERE.
Take Control of Your Menopause Journey in 2024
I am so excited to offer my 10-week signature program as a Beta-Test Group Program from 8th January 2024. This will save up to 70% compared to the 1-2-1.
What I have found personally this year with the investment I have made in my personal development is that working in a group with others on a similar journey to you can be inspiring and a lot less lonely, this is what I want to try and capture 💫
Discover your unique pathway to an Empowered Menopause Journey;
- Reconnect to your body, mind and soul, the power is already inside you ✨
- Discover my formulas for uncovering the root cause of your symptoms and how to overcome them.
- Learn how to create long-term optimal health so you can reach your goals and make your Healthspan as long as your Lifespan!
- Ditch fad diets FOREVER, design your toolbox of strategies you can come back to again and again as your life ebbs and flows.
This will be the first time I have run this program in a group format therefore for this run only the investment is £297, a monthly payment plan is available. You can learn more and secure your place HERE.
If you have any questions book a 30-minute complimentary no-obligation menopause assessment, I look forward to chatting with you.