The Natural Beauty Show discuss menopause
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The menopause can have an effect on women’s bodies in many ways, including their metabolism, changes in stress hormones and higher blood sugar levels. These can all cause weight gain, but a nutritionist has identified the best way to manage this symptom in the long-term. Tamara Willner, a nutritionist at Second Nature, suggests that by following a lower-carbohydrate diet, women are naturally increasing their intake of protein and healthy fats.
These are digested more slowly than carbs, meaning people are left feeling fuller for longer and reduce appetite.
Cravings for unhealthy foods have been found to sometimes be stronger during the menopause, especially for sweet foods, which are high in refined carbs.
Instead, Tamara suggests indulging in satisfying whole foods which are a good option when a person is craving something sweet.
She went on to tell Express.co.uk that also eating three proper meals each day fuelled with these foods, women are less likely to snack and avoid gaining those unwanted pounds.
But with hundreds of low-carb diets out there, it can be difficult for some to find good foods to eat as part of a meal.
Tamara recommended a go-to diet for menopausal women to follow and manage their symptoms.
Her serving suggestions cover three meals, snacks and desserts and are not only extremely healthy, but they’re tasty and easy to prepare.
Breakfast
Chia pudding with mango – prep time: 10 minutes
Ingredients:
Three tbsp chia seeds
150ml tinned coconut milk
150ml water
One mango, diced
Two tbsp toasted cashew nuts
One small handful fresh mint, chopped
Method:
1. Combine the chia seeds, coconut milk, and water into a bowl and mix well.
2. Let this sit for 15-20 minutes (or ideally overnight), until the chia seeds absorb the liquid and a pudding-like consistency is formed.
3. Divide the chia pudding into two bowls or glasses, layered with the fresh mango, then top with the toasted cashew nuts and mint.
Lunch
Smashed chickpea cups – cooking and prep time: 15 minutes
Ingredients:
Two heads little gem lettuce
One x 400g tin Chickpeas rinsed, drained and smashed
Half avocado, smashed
One tbsp mayo or vegan mayo
Half lemon, juiced
One spring onion, thinly sliced
One yellow or orange pepper, finely diced
One celery stalk, finely diced
One large handful fresh parsley, finely chopped
One tsp ground paprika
Method:
1. Rinse and drain your chickpeas, and mash using a fork or potato masher.
2. Combine all the ingredients into a bowl and season with salt and pepper and mix well.
3. Scoop the smashed chickpea mixture into the lettuce cups and enjoy.
Dinner
Miso beef skewers – cooking and prep time: 20 minutes
Ingredients:
500g beef fillet
Two tbsp miso paste
Two tbsp soy sauce
Two and a half tbsp rice vinegar
One tsp sesame oil
Two tbsp coconut oil
Two garlic cloves, roughly chopped
One centimetre ginger, minced
One small red onion, sliced
A quarter tsp ground cayenne pepper
175g baby corn, sliced in half
Two pak choi bulbs, sliced lengthways
200g mangetout
One tbsp soy sauce
One tbsp sesame seeds (optional)
One small handful fresh coriander, whole
200g precooked brown rice (optional)
Method:
1. Prepare the beef fillets by cutting them in half and then along the halves in 2cm cubes. Add the cubes to skewers and set aside.
2. Mix the miso paste, soy, rice vinegar, and sesame oil until a smooth paste has formed.
3. Cover the beef skewers with the marinade, and let them sit while preparing the vegetables.
4. Heat one tbsp of oil in a wok, over high heat and fry the garlic and ginger for 30- 60secs, or until golden.5. 5. Add the red onion, cayenne, and baby corn, and cook for two to three minutes.
5. Add the sliced pak choi, mangetout, and soy sauce and cook for a further two to three minutes.
6. Take off the heat and add the sesame seeds (if using) and coriander.
7. Heat the other tbsp of oil in a grill or frying pan, over high heat.
8. Add the marinated beef skewers and cook for eight minutes, or until the outsides start to caramelise, and then serve with vegetables.
Snack
Mackerel with rye crisps
Beetroot hummus – prep time 15 minutes
Ingredients:
One x 400g tin chickpeas, rinsed and drained
Two large cloves garlic, peeled
300g cooked beetroot, or three to four precooked beetroot balls
One tbsp tahini paste
Two tsp ground cumin
Two tbsp lemon juice
Two tbsp extra virgin olive oil
One small handful fresh parsley or mint, roughly chopped to serve
Method:
1. Add all ingredients to a food processor or blender, and season well with salt and pepper.
2. Blend or blitz until smooth. Adjust seasoning to taste, and blend or blitz again.
Dessert
Baked figs, mascarpone and pistachio – prep time: 20 minutes
Ingredients:
Four figs, halved
One tbsp butter
100ml double cream (whip it)
125ml fold in mascarpone
One orange, juiced
Half tsp ground cinnamon
One tsp vanilla paste
Four tbsp pistachios, roughly chopped
Method:
1. Preheat the oven to 200°C/180°C fan.
2. Place the fig halves skin side down in a non-stick baking tray, cover with butter, and cook for 15-20mins, or until golden and releasing juice.
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