Yummy Yummy for My Tummy!
I have spoken about the change in my diet to really look at the processed sugar, or fructose and what I was putting in my mouth and when, because I was struggling with weight gain, IBS and sleeping/ insomnia.
My own experience took me down the ‘I quit Sugar’ path of Sarah Wilson and what she explains is that it is the fructose that is bad. We do need glucose for energy and in fact glucose serves as the brain’s primary fuel, and lower levels can affect its efficiency in functioning. However dietary sugar or fructose tends to convert directly to fat. There is ample research on the ill effects of fructose, but during Meno it is important to consider its connection with inflammation, aging, cancers, such as breast and ovary, dementia, metabolism, anxiety, and loss of concentration, but to name a few. Naturally produced glucose that you find in whole foods and good fats will provide you with all the glucose you need, you do not need to ‘add sugar’ for energy.
During Meno it is good to monitor sugar intake and reduce consumption of processed foods as much as possible, so, to make sure you are not going for a quick sugary fix when you are looking for a snack, you need to be prepared and something I have been making is a version of Sarah Wilsons Spiced Pumpkin Granola Bars. I am not 100% sugar free anymore, and I also make batches of these to share with the little people in my life, so I personally add a few extra things, which you can choose to do or not, but I find they are really tasty with the extra bits and lots of people love them. From time to time, I add random things as well, like left over roasted carrots from dinner the night before. I keep trying different spices too. I simply use the recipe as a guide and freestyle (‘rock the microphone!’) from there. You should do the same!!!
These little bars don’t only tase good, they are packed with protein! An essential in Menopause, well any stage of life, for healthy weight management and general wellbeing. Did you know that the amino acids in protein are used in our body to produce many things from eyelashes to enzymes!!!
When I make this, it is always in batches, and I cut it into small fingers, about 2cm x 4cm. But you cut it how you like. I keep about a dozen fingers in the pantry in an airtight container and the rest I share or freeze.
Ingredients in a big bowl!
2 cups mixed dry roasted unsalted nuts and seeds of your choosing. Blitzed in a food processer, or roughly chopped. (I like almonds, cashews, pepitas, sunflower seeds)
2 cups quinoa flakes (you can use normal oats, but I have a coeliac in the family)
2 cups coconut. It can be flakes or shredded. (I personally use Moist Flakes Coconut)
Ingredients in a medium saucepan!
7T Coconut oil (Or butter/ both). (I always make mine Vegan friendly)
3/4 Cup rice malt syrup
1.5 Cup of mashed roasted pumpkin (I find it best roasted the night before in a big wedge, lightly salted)
1 banana peeled and sliced.
4-6 dates sliced. (if you use fresh ones, they make the mix a little more gooey)
5 Tablespoons of chia seeds
2t ground cinnamon
2t ground allspice
2t ground ginger 2t ground Chinese allspice
2t ground nutmeg
4-5 drops/ splashes of vanilla essence
Method
Warm up your oven to around 160’C and line a tray with baking paper.
Put all your saucepan ingredients into the saucepan and slowly bring to a gentle boil and then simmer, while you prepare the dry stuff. Around 5-10 mins.
Mix all your dry ingredients in a bowl and once the saucepan ingredients are ready, pour over and mix well until all ingredients are wet and well combined.
Press all ingredients into your prepared tray and smooth out with a spatula.
Bake for 20-30 mins, or until golden brown.
If you have not seen it yet, you can check out the Meno journal on our website about Understanding Weight Loss Challenges in Perimenopause and Menopause. You can also read about Stress and weight gain in the Mindset Journal on Meditation Practices to Help You Regulate and Flow In Harmony During Meno.
While I have you, when was the last time you did a food audit of your home?
Having temptation foods in the house, will make it harder for you, to eat well and manage your weight. One thing I have done is simply to not have food in the house that I know is not good for me, because if you don’t see it, you are less likely to crave it and even less likely to eat it! I don’t want to hear that you have it for the kids either! Or they won’t eat that! The truth is, they need it less than you do, and they will eat good wholesome food if you can make it a bit fun, include them in the process, or if that is the only option!!!
I started by removing all lollies (it was Stevo who always ate these, but I would have some every now and then), then it was the crisps, relaced with rice tins, then I replaced all the salted nuts with raw or dry roasted. I filled our cupboards with seeds, trail mix and whole foods like beans (we have about 5 types at any one time, especially black beans), whole nut butter, cold pressed honey, some cans of sardines and tuna. My fridge is always very healthy. I remember my youngest sister one day commenting that when she grows up, she wanted a fridge like mine, not for the fridge, but because it was full of fresh fruits and vegetables and healthy snacks like hummus, home-made pickles and home marinated cheese.
The other great tip for healthy eating is to plan your meals. This means you are less likely to buy stuff you don’t need and in addition it will save you $$. If I go to the physical supermarket, I avoid the inner isles. I spend most of my time on the outer edges, which is where all your fresh foods are located. There are whole isles that I just do not go down.
Better still if you are not already onto it, go online with your shop. The first few times can be a little frustrating, but once you have it sorted, it is a 30min exercise, that keeps you focused on what you actually need and if you are savvy you can shop in two places at the same time, I do, so I get all the things I like at the best price. It means you are not wasting your precious time in the actual supermarket, and you don’t have to commute, so all the hard part is taken care of, and your groceries are delivered to your door.
If you need a hand with a food audit sing out, I have done several now for family and friends and you will be surprised what you have that you probably don’t need, or that is very out of date, and you didn’t know you had in your pantry.
Mocktail suggestion
As you may also be experiencing, alcohol is not always a pleasant experience during Meno. I have found lots of new things to enjoy in place of alcohol and one in particular I have been enjoying all summer long and sharing with others who could not tell the difference to the real version, has been the Spritzing in Venice by Sans Bar. This is a zero alcohol Italian spirit alternative inspired by the original Venito Aperitif.
Simply add 30mls over ice and top with your favorite non-alcoholic sparkling wine and add some soda. Garnish with slices of orange and mint. If you want to get really fancy make orange slice ice blocks, by slicing small wedges of orange and freezing in freshly squeezed orange juice!
The Sans Bar Spritzing In Venice is made in Australia, low in sugar (with no added sugar or artificial sweeteners), low in calories and vegan friendly.
I use the Plus Minus Blanc de Blancs NV, which is a dry style and is made using a blend of Chardonnay, Semillon and Colombard grapes sourced from the South Australian vineyards.
If you have not seen it yet, have a look at the Modify journal about Alcohol and PeriMeno and why so many women simply need to give it a break, why I had to stop, how it has helped me and what I have found as alternatives.