Archive for the ‘Food / Diet’ Category

Many of us have worked really hard to eliminate fat from our diet but it’s really all about eliminating the “bad” fats – not all fat.

The fact is: Your Body Can’t Live without Fat!

In fact, to be healthy and strong at any time but certainly during peri-menopause and menopause, we MUST include the “Essential Fatty Acids” in our diet! Essential fatty acids (EFAs) are a strong influence during menopause in helping us be strong and vibrant.

EFAs…

Fat maintains the integrity of the nervous system, your brain’s “communication center” with the rest of your body.

Fat is needed by all the cells in your body: Nerve cells, eye cells, brain cells and even heart cells need fat to survive.

Your body needs fat in order to properly absorb and use crucial vitamins such as A, D, E, K and Beta-Carotene.

Fat boosts your immune system and acts as a shield to keep out harmful germs and microbes that can cause illness.

Many of the symptoms that have traditionally been considered normal aspects of “growing old” are simply a lack of EFA.

So get your EFAs each day! Flaxseed oil works well or another great product that will give you the proper balance of EFAs is Udo’s Oil. You can purchase it at most health food stores and it’s usually found near the vitamins in a refrigerated area. Never cook with it though or you’ll ruin the benefits.

So throw a couple of tablespoons of EFA per day into a salad, drizzle it on vegetables, or it works great also to include it in a smoothie.

Remember! (good) Fat is Good!

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The sooner and more frequently you eat foods that are rich in naturally occurring plant estrogens, the less chance you’ll have of experiencing some of the physical symptoms related to peri-menopause and menopause. These gentle estrogen-like foods not only can minimize symptoms but they will also benefit your bones and heart.

Below you’ll find a list of foods rich in plant estrogens but for more info check out the book, The Natural Estrogen and Diet Book.

Legumes
alfalfa, black-eyed peas, chickpeas, green beans, navy beans, peanuts, red beans, soy beans, red clover, peas

Oils (flaxseed and olive are great)

Vegetables
beets, bok choy, broccoli, cabbage, carrots, cauliflower, celery, chives, cucumbers, eggplant, garlic, green peppers, mushrooms, onions, potatoes, pumpkin, radish, rhubarb, seaweed, squash, sweet potatoes, tomatoes, yams

Spices and Herbs
black cohosh, cloves, dong quai, fennel, ginger, hops, licorice, sage, tea, thyme, tumeric

Seeds and Nuts
anise seeds, caraway seeds, cashews, flaxseeds, hazelnuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts

Fruits
apples, avocados, black currants, cherries, cranberries, cantaloupe, grapes, guava, lemon, lychee, olives, oranges, papaya, pears, plums, pomegranates, prunes, raspberries, red currants, strawberries

Cereals and Grains
barley, oats, corn, rice, rye, wheat