Dealing with menopause can be a daunting task for many women. Many of the bodily and hormonal changes can have a tremendous effect on one’s health and how one relates to other people.
Knowing exactly how to take care of your body during menopause, and especially providing it with all the essential nutrients can, however, help reduce any effects of perimenopause and its symptoms.
Knowing what foods to eat, and which to avoid is mandatory to help maintain your body’s balance. Outlined below are the top 3 foods you ought to avoid during menopause.
Foods That Can Contribute to Menopause Symptoms
- Caffeine and Booze
- Processed Foods
Sugar is one of the leading cause of weight gain and fatigue among women at menopause. According to research, sugars from processed foods can wreak havoc on your digestive system and send your hormones in disarray.
For this reason, most women start gaining weight as the body stores more of these sugars. It’s stored in the form of fats, which again increases the chances of having hot flashes.
While you should try to avoid foods loaded with processed sugars, it wouldn’t be advisable to go cold turkey. Replacing processed sugars with natural sweeteners such as honey, bananas, or coconut sugar should do the trick.
Caffeine and Booze
While everyone loves their cup of coffee, this could be the reason why you have had numerous hot flashes lately. Coffee is unusually high in caffeine, a stimulant that causes sleeplessness, insomnia, and stress to women over age 45.
Sleeplessness and stress can have a devastating effect on your body causing you to feel fatigued all day long. Reducing your intake of caffeine or caffeinated drinks can however help alleviate some of the symptoms of menopause.
Focusing on foods that help boost moods can help fight off caffeine already in the system. These foods include chicken, fish, fresh fruits, and dark chocolate among others. Peppermint and ginger tea is however recommended for women in during menopause.
Alcohol has an almost similar effect on women, with many of them experiencing severe hot flashes when consuming alcohol. If you have to drink (on special occasions), make sure it doesn’t exceed two bottles.
Not all foods that come in a nice packaging or container are healthy for you. For instance, candy bars, potato chips, and other processed foods are high in preservatives, processed sugars, and sodium, compounds that only make the condition worse.
Sodium in processed foods causes water retention, which in most instances leads to bloating. These foods also increase the chance of you gaining weight or even becoming obese, as well as trigger hormonal imbalance.
Avoiding foods that cause your body to be stressed, or destabilize hormone balance may be the key to dealing with menopause symptoms.
Other foods you ought to stay away from include fast foods, spicy foods, refined carbohydrates, and fatty meat cuts among several others. Just to be safe, consider switching to a healthy lifestyle by going for organic foods, supplements with natural ingredients, exercising, and most importantly, avoid stress.
Having the foods discussed above only makes the condition and its symptoms worse. Diet and lifestyle can have a huge effect on your overall health especially during the period of your life. It’s important to know what you are putting into your body and how to set it up for success.
However you choose to eat, snacking between meals is inevitable.
Rather than snatching for some fat-laden crisps after lunch or a whole tub of ice cream with a movie, it’s worth making just a little effort so you can get the taste sensation without blowing your weight loss goals.
Along with the Pink Heals diet, here are 5 great fun snacks to keep those hunger pangs at bay.
1) BBQ Sausage and Pepper Pizza Slices
If you have a party coming up and you fancy a few plates of pizza from the snack table but don’t want the usual overload of fat and carbs, how about making your own instead? It’s not hard at all and you can customize the toppings to taste. Ready in half an hour, this pizza is a superb treat that won’t cost you 2 hours in the gym.
- Pizza dough (1 lb)
- Flour (dusting)
- Olive oil (2 tsp)
- Peppers (1 red, 1 orange)
- Mozzarella (4 oz)
- Sweet sausages (8 oz)
- Red onion (1/2, thinly sliced
- Pepperoncini peppers (3)
- Pre-heat your grill to medium-high
- Dust your baking sheet with some flour
- Shape your dough into a 14-inch round then brush with half your olive oil
- Grill sliced sausages and peppers for 3 minutes
- Flip the food over and grill covered for 2 minutes more
- Grill the dough for 2 minutes then coat the top of the dough with the remaining oil
- Turn the dough and sprinkle the mozzarella and onion over the top
- Add the peppers, sausage and pepperoncini peppers
- Drizzle over the rest of the cheese
- Grill covered for 3 minutes then serve piping hot or reserve for cold snacks later
2) Jalapeño Poppers with Bacon
If you’re looking for finger food with a kick, you can’t go wrong with the classic jalapeño poppers. The fiery chili is balanced beautifully by the cooling cream cheese so you won’t go into meltdown from the heat. Swap out the bacon for turkey rashers if you want a leaner popper.
- Cream cheese (4 oz)
- Jalapeños (2, halved and seeded)
- Bacon (4 slices)
- Chives (2 tsp, chopped)
- Toothpicks (12)
- Pre-heat your oven to 375 degrees Fahrenheit
- Line a baking tray with foil
- Soak your toothpicks in warm water to prevent them burning
- Mix up the cream cheese and chives in a bowl. Ladle this evenly into the chili halves
- Cut the bacon slices into 3 crosswise. Wrap a piece around each stuffed chili and spear with the toothpick to secure
- Arrange on baking tray and bake for 25 minutes
3) Almond Butter Banana Ingredients
Sometimes the key to a fun, nutritious snack is its very simplicity. Things don’t get much easier than these almond butter bananas, ready to wolf down in just 15 minutes and perfect for that sweet fix without too much damaging sugar.
- Banana (1 medium)
- Almond butter (1 tsp)
- Cinnamon (1/2 tsp)
- Pre-heat your oven to 375 degrees Fahrenheit
- Cut a deep slit into the banana
- Pour in the almond butter then sprinkle with cinnamon
- Wrap in foil and bake for 15 minutes
- Remove, cool and serve
4) Blueberries Covered With Frozen Vanilla Yoghurt
Whatever eating plan you’re following, blueberries are not going to be off-limits. The deep, fruity flavor contrasts wonderfully with vanilla, you can get a burst of berry ideal for any hot summer’s day slathered in some low-fat yogurt.
- Fresh blueberries (6 oz)
- Vanilla Greek yogurt (6 oz)
- Wash your blueberries thoroughly
- Line a baking sheet with some wax paper
- Stab each blueberry with a toothpick and dip in yogurt until nicely coated
- Arrange the blueberries on the baking sheet and freeze for 1 hour
5) 60 Second Cookie Dough and Greek Yoghurt
If you miss the comforting taste of cookie dough but you don’t want to drop 1000 calories on a giant tub of gourmet ice cream, why not get a low-fat fix instead? This decadent snack couldn’t be quicker or easier to make and you’d struggle to believe it’s a fairly low-fat option.
- Low-fat Greek yogurt (6 oz)
- Honey (1tbsp) or Stevia (1 tsp)
- Peanut flour (2 tbsp)
- Vanilla extract (1/2 tsp)
- Almond extract (1/2 tsp)
- Chocolate chips (2 tsp)
- Grab a large bowl and whisk up the first 5 ingredients
- Refrigerate then serve topped with chocolate chips
We all care about our health. We should, too. When we enjoy good health, we sleep better, perform better at work, and have more energy. We can climb mountains and explore, instead of staying home with the sniffles. We all want to champion our health and take diligent care of it. The question is, how? (more…)
Doctors opine that what is good for your heart is also good for sex. Libido friendly foods are heart friendly too! Besides, be it through foods or supplements, the best way to try and improve your libido is by natural means. Chemical medication can throw the hormonal balance out of gear.
Libido woes can be dealt with the right way through good food choices and supplements like Triverex, clinically proven natural pills, says Men’s Health Digest, an objective source of unbiased information on a host of male enhancement pills. But before you try such pills, here are some food choices to consider. (more…)
It really is too bad, not to mention totally unfair, that it seems to be a rule of the universe that those things we love the most are so often the worst for us. Not everything, of course. Puppies, walks on the beach, clean sheets on the bed. These are all wonderful and, shoes that are mistaken for chew toys aside, positive additions to our lives. This is not the case when it comes to fried chicken, greasy burgers, French fries, chicken tenders, mozzarella sticks, hush puppies, egg rolls and, well, you get the picture.
We love fried food, and it is bad for us in so many ways. Fried foods are known to be prime contributors to obesity, high blood pressure, and high cholesterol and lead to Type 2 diabetes and heart disease. Researchers from the Harvard School of Public Health conducted a study of more than 100,000 men and women over about a period of 25 years and found that those eating fried food 4 to 6 times per week were 39% more likely to develop diabetes than those who ate fried foods less than once per week. The risk increased as the frequency of eating foods that were fried increased.
Here in the U.S., it seems like we fry everything and that there is a fast food restaurant on every corner. That may be true, but we certainly didn’t invent the idea of frying food in hot oil. The ancient Egyptians did that about 7,000 years ago. The Romans were frying chicken in the 1400s, and, by the 1600s, the Japanese were doing tempura. They may or may not have realized how unhealthy this type of cooking is, but we have no excuse: we know how important it is to switch to other methods.
Alternatives to Frying Food
We have actually known for quite some time that our health would benefit by eliminating or at least cutting down on fried foods. Unfortunately, that has not been as easy as it should be. One reason is that we are conditioned to grabbing lunch or dinner on the fly, which usually means fast food and, more often than not, something fried. Perhaps even more of a factor, though, is that we grew up on fried food, and we just really like the way it tastes. Finding replacements that satisfy us, in the same way, is a challenge. Nevertheless, there are some good alternatives and three of the most popular are:
Baking or Broiling – baking and broiling are one of the popular alternative methods of frying. More and more innovative recipes are being developed all the time to closer approximate the taste and “crunch” of frying.
Sautéing and Stir-Frying – even though these words sometimes are used to describe the same thing, they are indeed two different things. Sautéing involves cooking meats and/or vegetables in a pan over a high heat. The pan is usually lubricated with either oil, chicken broth or water. It’s a go-to for many because it’s quick, easy and can be flavorful. Stir-Frying is very similar in the sense that you are cooking meat and veggies on high heat in a pan, however, the heat is usually much higher. This requires constant stirring of the food so it doesn’t burn to the side of the pan.
Air Fryers – the latest rage on social media, air fryers can give you the crispiness you desire from using a normal fryer without having to dip it in oil first. Air fryers work my spinning hot air around the food causing the outer layer to carmelize causing that crunchy, crispiness that you often associate with fried foods.
The job responsibilities of a Chief Marketing Officer (CMO) are increasing and expanding as technology advances, creating a position that requires stressful, nonstop work. This type of demanding schedule can be extremely unforgiving when it comes to living a healthy lifestyle.
Long hours in the office, extended travel and constantly glued to a computer or mobile device often make fitness take a backseat to all things business related. As busy as CMOs are, it’s not impossible to maintain a healthy lifestyle. Below are four easy ways to remain fit while dealing with a busy schedule.
- Prioritize Healthy Eating
It’s easy to make excuses for not going to the gym every day, but there is really no excuse for not eating healthy with so many convenient healthy eating options available today. Companies like HealthyYOU Vending eliminate the need to leave the workplace to eat healthy by offering healthy meals, drinks and snacks.
Eating healthy energizes you. Instead of three standard meals, try to eat six smaller, protein-packed meals to stabilize your blood sugars and keep your metabolism cranking throughout the day.
When it comes to snacking, keep some fruit or nuts in your desk. Grabbing a candy bar is an easy option, but sugar crashes can have a negative impact on performance. Simply cutting out soda and fast food can have a drastic and positive impact on your health.
Take small steps toward improving your diet and over time the results will add up.
- Eliminate All Excuses
Saying you are too busy to focus on health and fitness is just an excuse. Excuses like, “I’m too busy this week or month—I’ll start next month,” are the easy way out. Waking up early to go to the gym or spending an hour in the kitchen prepping healthy meals for the week are just two ways you can truly live a healthier life.
Work is a priority, yes, but without your health, you have nothing. Just as you must throw out all excuses for not meeting and exceeding work-related goals, you should toss out all excuses for not living a more fit life.
Putting fitness and health on the backburner won’t do any good for you or your career, so make a promise to yourself that you will stop making excuses and take action.
- Establish a Daily Routine
The best way to eliminate excuses is to create a daily healthy routine and sticking with it. Most CMOs understand how important structure is within a company, and that same approach and way of thinking should carry into living a healthy lifestyle.
If you are a morning person, get up an hour earlier to exercise; focus on your health before you deal with anything work-related. You’ll have energy to focus on the demands of your job.
A consistent routine is key to success, whether you’re home or on the road. Hotels all have gyms, so there is no reason to not follow your routine every single day. For travel days, pack a protein bar, fruits and nuts to prevent unhealthy choices at the airport.
- Get Adequate Rest Every Night
While marketing never sleeps, a CMO must get at least seven to eight hours a night. Adequate rest is required to function at a high level, both physically and mentally, so make it a point to get quality rest every single night. A survey of 3,200 American workers conducted by CareerBuilder found that only 16 percent of respondents claimed to get adequate sleep every night.
One easy way to get better sleep is to disconnect from your computer and mobile device at least an hour before bed. Replying to emails and working on company projects will leave your brain working overtime, making it hard to get to sleep.
Making healthy eating choices when you have a busy schedule is something that you should try to do regardless of the challenges in your agenda. When you feel good about yourself it carries onto every other aspect of your life, so making the right choices nutritionally is something you should strive to do.
Many people make the mistake of reaching for unhealthy choices when they are in a rush rather than reaching for something that gives them proper nutrition and won’t be stored as fat or unwanted calories. However, being busy doesn’t have to mean being unhealthy. All it takes is being aware of the ingredients that you are putting into your body. Here are the best tips for being busy and healthy.
Always Keep Healthy Options At Home
When all you have on hand are things like cookies, potato chips, and high-fat options then you are going to be tempted to reach for that instead. Try to keep things close that are healthy quick options.
Some ideas are fruits, hard boiled eggs, cheese, and whole grain crackers. Many of these options can be purchased gluten free or low carb if you want to go that route for health reasons. Usually reaching for protein before carbohydrates will make you feel fuller longer since carbohydrates burn at a faster rate.
Prep Your Meals
Try making an effort to prepare your meals for work at the beginning of the week. This way you can know that you will have something ready to go that is a healthy choice while in the middle of your work day rather than going to a fast food restaurant or whatever is easy and fast.
All it takes is about an hour and a half of prepping, cooking, and storing for your weekly meals. You will be grateful to have something healthy and nutritional to reach for at work when hunger strikes.
Eat Meals Instead Of Snacks
Try eating full meals rather than snacking. When you eat a full meal it will carry over longer throughout your busy day rather than graze small snacks endlessly.
When you snack you have the impression that you might be eating less than when you eat small snacks throughout the day but in fact, the little things add up quite a bit.
Low-Calorie Frozen Meals
For the days that you really don’t have any time to do anything, you can grab a healthy frozen meal from your freezer. Often you can find these at places like Trader Joes which offer healthy organic choices with low calories.
Another option is freezing your prepped meals to save for a day when you are busier than usual.
We all know the watermelon. It is an incredibly delicious and mouthwatering fruit. Almost everyone around the world likes to eat the fruit. Like many people you may also just eat the fruit and throw away the seeds, you do not know the benefits that these seeds offer for your health, skin, and hair. Like many other fruit seeds, the seeds of watermelon have an abundance of proteins, minerals and fatty acids. These seeds are also rich in potassium, manganese, zinc, Vitamin B Folate, copper, phosphorus, and zinc. Another fact which you may not know is that these seeds provide a lot of energy; you will get 600 calories from a 100 gram of watermelon seeds.
Watermelon is quite famous in Asian cuisines. People of the sub-continent love this fruit. They also use the seeds to garnish the salads and eat raw. People in Nigeria use these seeds to prepare soups. The oil from the watermelon seeds is beneficial for your hair.
The love of food is the most fascinating one, you get to try all sorts of food. The world of food is full of variety from cultural to tantalizing cuisine, so if you are looking for best restaurants in Amsterdam try out the restaurants mentioned on wijnspijs.nl
Benefits for Health
You must not throw these seeds away. The watermelon seeds have an abundance of minerals, vitamins, and nutrients good for the health. You can eat these seeds raw. Chew these seeds properly before you swallow otherwise the stomach will not digest them. Here are a few health benefits of these seeds
- You cannot neglect the importance of amino acids for good health. Our body produces many amino acids, but a few of these come from the diet. These are the ones which you need to provide you body by eating food that is rich in amino acids such as the watermelon seeds. The Watermelon seeds are rich in glutamic and tryptophan amino acids. These seeds are also rich in Lysine which is helpful for calcium absorption. It is also rich in arginine. It is a compound that is suitable for the sexual health, metabolism, and also the cardiovascular system.
- Magnesium is vital for proper functioning of the heart, and thankfully the watermelon seeds are rich in magnesium. If you have just 80 grams of watermelon seeds, it will fulfill your daily requirement for magnesium. It helps retain normal blood pressure, proper functioning of the heart, and also helps with metabolism.
- Lycopene is an excellent compound for improving the male fertility, and Watermelon seeds are rich in lycopene.
- If you are on Vitamin B supplements, then consider eating these seeds. Watermelon seeds are rich in Vitamin B. these seeds have the Vitamin B which has Folate, Niacin, Thiamine, vitamin B6, riboflavin, and also the Pantothenic acid. All these nutrients are excellent to maintain a healthy nervous system, immunity, and healthy blood.
- The watermelon seeds also have properties to treat diabetes. You can prepare the tonic quickly by boiling the watermelon seeds. Take the water every day just like tea.
- The watermelon seeds also have properties to sharpen the memory.
- The watermelon seeds are an excellent source of energy. These seeds have both the polyunsaturated and monounsaturated fat that includes omega-6. So, if you eat watermelon seeds, you will get a healthy dosage of essential fat.
- Many countries around the world have people suffering from protein deficiency. It leads to deadly diseases. As the watermelon seeds are rich in proteins, it makes them perfect for getting rid of the protein deficiencies. If you eat one cup of watermelon seeds, you will get 30g protein. It is quite a significant amount of protein. It will help you grow; make your muscles and bones strong. It also makes your skin healthier.
Dieting, whether you have a particular weight loss goal or you just want to eat healthier, can be a struggle for some people. Food addictions are real, and many people also suffer from stress eating and other issues. When it comes to dieting what is considered healthy for one person might not be healthy for another.
Even a complete diet overhaul may not be the answer to your weight loss goals either if that’s why you’re eating healthy. You may need to do more than eating salad and drinking protein shakes. Here are a few other things to keep in mind.
If You Lose Weight You’re Going To Need New Clothes
Even if you aren’t working toward a weight loss goal, a change in diet to healthier eating can cause weight loss. It will help get your body streamlined, and that might mean you’re going to need new clothing. Consider doing some shopping for good deals, maybe even buy a custom made t-shirt to commemorate your loss.
If you are striving for weight loss and your clothing is getting looser, but you still have a work to do, try to hold off on buying a new wardrobe. You’ll buy a bunch of new items now only to have to buy more again in a few months. Instead, get handy with a sewing machine, or at least buy stuff at a thrift store where you’ll save a great deal of money.
Some Healthy Things Aren’t So Healthy
Consider the fact that just because something says it’s healthy doesn’t always mean it is. Your healthiest bets when it comes to eating is to pass on the processed foods and go for fresh. If something is sold in a box it is probably filled with sodium and other preservatives that aren’t good for you.
The Best Way Toward Weight Loss Is Combining Diet With Exercise
Don’t just change your diet if your goal is to lose weight. You need to get some physical activity into everyday as well. You might easily lose with a diet change, but fitness will help keep you strong and toned.
You don’t have to go to the gym every day and you don’t have to take up running, you can simply fit a walk into each day or start doing yoga on a daily basis. If you’re working toward heart and lung health, you should also get some cardio a few times a week.
Sharing Is Caring And Can Help You And Others
Remember, your healthy eating and/or weight loss adventure could help other people, so share it. Post on social media about your diet changes or the weight you’ve lost. Give friends tips when they ask. You’ll feel good about helping others and you’ll motivate people that may have thought being healthy wasn’t possible for them.
This is the time of year when I get super excited about food. There are recipes in my family that only come out at Christmas or Hanukkah that have been handed down for generations. Cakes, pies, candies and cookies, mom’s special fudge recipe, all are just waiting to tempt the palate and expand the waist. It’s no better at work or play with all the office parties, fundraisers and potluck invitations that roll in. My fitness tracker won’t be able to keep up with all the steps I’ll have to take to work it off. In fact, I’m thinking of giving the thing a break until after the new year.
It’s interesting that this year there was a class action suit against makers of those fitness trackers. Users complained that even though they were following the manufacturer’s recommendations for caloric intake and increased activity, they were gaining weight. Still, the overwhelming majority of users say they love their trackers. They provide real time information and positive reinforcement. Some blame the weight gain phenomena on a “one size fits all” approach, that can’t account for the subtle differences in metabolism among the average person.
If you are concerned about the amount of food you are likely to consume this season, do yourself a favor and buy some athleisure wear, workout gear and good shoes before the new year starts so you can be ready on day one to get out there and work it off. If you start your shopping now, you’ll find great deals on activewear, exercise equipment and all the accessories you need to gear up. Using a site like Groupon will make the search easy. They offer deep discounts on name brand, top quality merchandise and you can also qualify for free shipping with purchase. You can use a Groupon to save 20% to 30% off items by Jimmy Jazz for the whole family, and up to 50% of selected footwear.
Using a fitness tracking device to keep up with the work you’re putting in at the gym may not be the best way to reach your goal, but there’s one thing for certain – you’ve got to “burn it to earn it.”