Perimenopause & Menopause symptoms can be effectively dealt with through a healthy diet, exercise, lifestyle & stress management, nutritional supplements & the use of botanicals.
A healthy diet can make a big difference to how a women feels, try to apply these rules:
Eat a whole food, unrefined diet.
Exercise regularly & stay active.
Eliminate stress & use stress management techniques
Decrease or eliminate alcohol. Alcohol is found to increase estrogen levels, & decrease bone mass density).
Achieve & maintain ideal weight
Reduce caffeine intake.
Stay away from sugar
Correct nutritional deficiencies with proper supplementation.
Breakfast
Egg & Avocado Breakfast
Ingredients
1/2 Avocado.
4 cups of baby spinach or spring mix.
2 hard boiled eggs, peeled & sliced in half.
1/2 lemon, juiced.
1 slice of gluten free bread, (Sprouted or Seed bread)
Sea salt & Pepper to taste
Mash Avocado, add a little lemon juice & salt to taste. Put aside.
Place greens into a bowl top with seed bread, the spread avocado onto bread, place egg on top. Garnish with salt, pepper, lemon juice & a splash of olive oil.
Drink
Hot Zone Super Smoothie
Recipe by Aviva Romm.
Hormone supporting, sleep supporting, adrenal soothing.
Ingredients
1tbsp of Hemp Seeds.
2 tbsp Almond butter
1/2 - 1 Frozen Banana.
1/2 cup frozen black cherries.
1 pitted Medjool date (Optional for sweetness).
Unsweetened almond milk.
1 tsp Maca Powder.
1 tsp Ashwaghanda Powder.
1 tsp freshly grated ginger.
1 tbsp ground flaxseed
Dinner
Sesame Noodle Bowl
3 servings of veggies, 1 healthy fat, 1 seeds, 1 grain + protein & fermented veggie.
Ingredients
1/2 package of buckwheat soba noodles.
1 cup of broccoli, steamed or raw.
1 cups red bell pepper
1 cup red cabbage.
1 cup snow peas.
1/2 cup bean sprouts.
2 tbsp coconut oil.
1tbsp tamari.
1 inch fresh ginger, grated.
1 clove garlic, minced.
1 tbsp sesame seeds
Optional to add chicken breast for added protein.
Cook noodles according to package, & add garlic first, cold till fragrant, then add the vegetables & sauté the coconut oil. After the broccoli turns bright greens an add the tamari, & ginger, continue to sauté for another minute.
Put noodles on plate then layer the vegetables on top of the noodles, add protein, & garnish with sesame seeds.