Many women gain weight before and during menopause so they naturally start eating a low fat diet to combat the extra weight gain. The problem is, eating a low fat diet might not be the healthiest way to work with your new metabolism and might cause more problems than you think such as dry skin, constipation, and poor nail and hair health.
According to the Dietary Guidelines for Americans it is recommended that up to 35% of our daily calories come from healthy fats, and no less than 20%.
Healthy fats increase vitamin absorption and lowers the incidence of depression, cancer, and heart disease. In addition, if you don’t eat enough fat, you won’t feel satiated therefore you have more of a risk to over eat during a weak moment.
The popular media has finally started reporting that many low-fat foods that we were told for years were healthy for us, are not healthy for us. In fact they are dangerous for us. They have a lot of added sugars such as high fructose corn syrup, chemical fillers, and are loaded with genetically modified organisms. There is even some concern about canola oil being so processed and so genetically engineered that its healthfulness is being questioned.
By incorporating healthy fats from nuts and seeds, healthy oils like olive oil, fish, fruit such as bananas and avocado with a high vegetable diet, supplemented with legumes and whole grains, you will assist in eliminating many problems associated with menopause such as hormonal imbalance, constipation, mood swings and even vaginal dryness.
Some people cannot stand the texture of asparagus, but that is likely due to the fact that they are used to eating or attempting to eat the asparagus that comes in a can. Yuck! The only thing canned asparagus is good for is to add to a quiche or a casserole, when desperate. It is not something you should eat by itself, it will ruin your love of asparagus for life.
Asparagus has many good qualities that someone who is looking at either being in menopause or who is pre or perimenopause should examine. Asparagus can help keep your kidney’s healthy and provide you the folic acid and antioxidants that you need. Many of us do not get enough folic acid, and without folic acid we can become deficient in vitamin B12. Having a B12 deficiency can cause depression, low energy and generally wreak havoc with your entire system, and unfortunately the deficiency which is easy to avoid is becoming epidemic.
The trick is to buy fresh asparagus, in the spring, and cook it as soon as possible by only lightly steaming it, braising it, or broiling it. By not over cooking you maintain the vitamins and the flavor, which is so often ruined in the overcooking practiced today. In fact, you can enjoy asparagus raw in salads and it is delicious. Try this salad below and let me know what you think.
Asparagus Salad
Ingredients:
- 1 pound spears asparagus, washed, dried, prepared
- Baby spinach leaves, enough for four bowls, washed, dried
- 2 tablespoons virgin olive oil
- 1 tablespoon balsamic vinegar
- Lemon Zest Strips (save some for garnish)
- Salt & Pepper
Directions:
- Cut asparagus into bite sized bits, 1/4 inched lengths and place in the leaves.
- Whisk together, olive oil, balsamic vinegar, sat & pepper, lemon zest strips, toss with the salad.
- Top with some of the zest.
- Enjoy immediately.
As we enter menopause it gets harder to lose weight or maintain weight so often times we do without our favorite comfort foods. But, the truth is, comfort foods can be healthy, if not physically, then mentally. Eating comfort foods brings back memories from happy times. Who doesn’t remember fondly eating grilled cheese sandwiches and tomato soup as a kid?
All foods can be enjoyed in moderation, and some foods can be altered with healthier ingredients and still taste great, sometimes, much to our surprise even better. Try a little switching for more fattening or fake ingredients and see if you can’t recreate your comfort foods that still bring back great memories without the added pounds. (don’t forget to share with us!)
Whether it’s soup a favorite stew, or a favorite casserole there is no reason why you should not enjoy what brings you good memories and comfort just because you’re metabolism has slowed down. Either find a way to enjoy it as is, by eating in moderation and only on a special occasion, or find a way to recreate it.
New Fashioned Chicken & Dumplings
Ingredients:
- 1 tablespoon olive oil
- 1/2 cup onion, finely chopped
- 2 cloves garlic, peeled and chopped
- 2 cups roasted, skinless, boneless, chicken breasts (or leftover turkey), chopped
- 1 small bag frozen mixed vegetables, thawed
- 1 14 ounce box low sodium chicken broth
- 1/4 teaspoon black pepper
- 8 flour tortillas, cut into 1/2 inch strips
- Paprika
- Parsley
Directions:
- In a large pot (Dutch oven) put olive oil, onion & garlic. Sauté until onion is clear.
- Add all other ingredients except tortilla strips, paprika, and parsley. Cook until veggies are cooked through and boiling.
- Add tortilla strips, reduce heat, cook about three more minutes.
- Serve in bowls topped with a bit of parsley and a sprinkle of paprika. You can add a dollop of Greek yogurt, and/or a splash of Tabasco for a nice addition.
